What is TDEE and why is it important for weight loss?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day through BMR (basal metabolic rate), daily movement, exercise, and digestion. It's important because it's your maintenance calorie level - if you eat at your TDEE, your weight stays the same. To lose weight, you eat below your TDEE.

How do I calculate my daily calorie needs for weight loss?

Calculate your daily calorie target for weight loss using this formula: Daily Target = TDEE - 300 to 500 calories. For example, if your TDEE is 2,200 calories, your weight loss target would be 1,700-1,900 calories per day. This creates a sustainable deficit that results in 0.5-1 lb of weight loss per week.

What is a healthy calorie deficit for weight loss?

A healthy calorie deficit is typically 300-500 calories per day, resulting in 0.5-1 lb weight loss per week. This pace is sustainable and minimizes muscle loss. Larger deficits (500-750+ calories) can work short-term but are harder to maintain and may increase hunger and fatigue. The best deficit is one you can stick with consistently.

What is the minimum safe calorie intake for weight loss?

Most women should not go below 1,200 calories per day, and most men should not go below 1,500 calories per day, unless supervised by a healthcare professional. Very low calorie diets cause muscle loss, metabolic slowdown, nutrient deficiencies, extreme hunger, and unsustainable dieting patterns. These minimums support basic metabolic function.

Why can't I just create a huge calorie deficit for faster weight loss?

Very large deficits (1000+ calories per day) backfire for several reasons: (1) Extreme hunger makes adherence nearly impossible, (2) Significant muscle loss occurs, reducing metabolism, (3) Energy and mood suffer dramatically, (4) Nutrient deficiencies develop, (5) Metabolic adaptation causes faster plateau. Sustainable progress beats rapid but unsustainable weight loss.

How does my weight loss calorie target change over time?

As you lose weight, your TDEE decreases (smaller body = fewer calories burned), so your calorie target needs adjustment to maintain the same deficit. For example, after losing 20 pounds, recalculate your TDEE and subtract the same 300-500 calorie deficit. Recalculate every 4-6 weeks or when weight changes 5+ pounds.

Does it matter if I hit my calorie target exactly each day?

Perfect daily accuracy isn't necessary. Consistency over time matters most. Hitting your target within 5-10% is excellent. If you aim for 1,800 calories and eat 1,750-1,850, that's perfect. What matters is maintaining an average deficit over weeks and months, not hitting the exact number every single day.

Should I adjust my calorie target based on activity?

Yes, activity affects your calorie needs. On high-activity days (intense workouts), you may burn more calories, though daily adjustments aren't necessary. What matters is your average deficit over time. Some people eat slightly more on workout days and less on rest days, while others keep calories consistent. Either approach works if you maintain an average deficit.

Is calorie counting the only thing that matters for weight loss?

While calorie deficit is essential for weight loss, other factors influence results and sustainability: (1) Macro balance affects hunger and energy, (2) Food quality impacts nutrient density, (3) Protein preserves muscle, (4) Sleep and stress affect hormones, (5) Exercise supports body composition, (6) Consistency beats perfection. Calorie deficit is the foundation, but overall lifestyle matters for sustainable success.

What should I do if my weight loss plateaus?

If weight loss stalls: (1) Verify you're tracking calories accurately - underestimating intake is common, (2) Recalculate your TDEE - it decreases as you lose weight, (3) Make a small 100-150 calorie adjustment downward if still in deficit, (4) Increase activity or exercise, (5) Ensure adequate sleep and stress management, (6) Consider a brief diet break to reset. Small adjustments are usually more effective than drastic changes.

How Many Calories Should I Eat to Lose Weight?

Losing weight ultimately comes down to one principle: creating a calorie deficit. That means eating fewer calories than your body burns each day. But the real question most people have is how many calories is that for me? The answer depends on your metabolism, activity level, and goals - and once you understand those pieces, the process becomes far more predictable.

This guide breaks down how calorie needs are calculated, how large your deficit should be, and how to approach weight loss in a sustainable, healthy way.

1. Start With Your TDEE (Total Daily Energy Expenditure)

Your TDEE is the number of calories you burn per day when you include:

your Basal Metabolic Rate (BMR)
daily movement
exercise
digestion

Think of TDEE as your "maintenance calories." If you eat this amount, your weight stays the same.

Most adults fall somewhere between 1,800 and 3,000 calories per day, depending on size, age, and activity level.

Calculate Your TDEE: Use our TDEE Calculator to estimate your daily calorie burn.

2. Create a Calorie Deficit

Once you know your TDEE, weight loss happens when you consistently eat below that number.

A healthy, sustainable deficit is typically:

300-500 calories per day for slow, steady fat loss
500-750 calories per day for moderate fat loss

Larger deficits may lead to faster weight loss, but they're harder to maintain and can increase hunger, fatigue, and muscle loss.

3. How Many Calories Should You Eat?

Here's a simple framework:

Calories for weight loss = TDEE - 300 to 500

Examples:

If your TDEE is 2,200, a weight-loss target might be 1,700-1,900 calories/day
If your TDEE is 2,800, a weight-loss target might be 2,300-2,500 calories/day

This approach works because it's based on your personal energy needs rather than a one-size-fits-all number.

Calculate Your Target: Use our Calorie Calculator to determine your personalized daily calorie goal for weight loss.

4. Why You Should Avoid Going Too Low

Very low calorie intake can lead to:

muscle loss
slower metabolism
nutrient deficiencies
low energy
difficulty sticking to the plan

Important: Most adults should avoid dropping below 1,200-1,400 calories per day, unless supervised by a healthcare professional.

5. Protein, Macros, and Food Quality Matter Too

Calories determine weight loss, but macronutrients influence:

hunger
muscle retention
energy levels
body composition

A balanced approach often includes:

Higher Protein

To support muscle

Moderate Carbs

For energy

Healthy Fats

For hormones and satiety

Optimize Your Macros: Use our calculators to dial in your targets:

Macro Calculator - Break down your calories into protein, carbs, and fat
Protein Calculator - Determine your optimal protein intake
Carb Calculator - Calculate your carb needs
Fat Calculator - Set your daily fat targets

6. Track Progress and Adjust

Your calorie target isn't permanent. As you lose weight or change activity levels, your TDEE shifts.

A good rhythm is to:

track weight trends weekly
adjust calories slightly if progress stalls
prioritize consistency over perfection

Small, steady changes lead to the most sustainable results.

Plan Your Journey: Use our Weight Loss Timeline Calculator to see when you'll reach your goal weight and set monthly milestones.

7. The Bottom Line

There's no single calorie number that works for everyone. The most accurate way to know how many calories you should eat to lose weight is to:

Calculate your TDEE
Subtract 300-500 calories for a sustainable deficit
Monitor progress and adjust as needed

This method is simple, effective, and tailored to your unique metabolism.

Quick Tools

Calorie Calculator TDEE Calculator Macro Calculator Weight Loss Timeline

Key Takeaways

Calculate your TDEE first
Create a 300-500 calorie deficit
Don't go below 1,200-1,400 cal/day
Focus on macros, not just calories
Track progress weekly
Adjust as needed for sustainable results