How Many Calories Should You Eat to Lose Weight?

There's no universal number — your target depends on your current weight, activity level, age, and sex.

The basic framework

Estimate your maintenance calories first (the amount that keeps your weight stable), then subtract 300-500 calories for a sustainable weight-loss pace.

Why 1,200 calories isn't a universal answer

That figure gets repeated everywhere, but it's far too low for many people, especially those who are more active or have more muscle mass — it can be unsustainable and unnecessary.

Use a calculator, then adjust

Start with an estimate, track for two to three weeks, and adjust based on actual results — the math is a starting point, not a guarantee.

This content is for educational purposes only and is not a substitute for personalized advice from a registered dietitian, especially with any underlying medical condition.