To lose weight, eat about 300–500 calories below your total daily energy expenditure (TDEE), not the same fixed number as everyone else. Estimate your TDEE, subtract that range, then adjust using your average weight trend.
If you need a number to start with today, find the closest row below. These are rough maintenance estimates, not prescriptions: they use the Mifflin-St Jeor equation for a 40-year-old at 165 cm (5 ft 5 in) for women or 178 cm (5 ft 10 in) for men, then apply standard sedentary (1.2) or moderately active (1.55) multipliers.
| Sex | Body-weight band | Sedentary maintenance | Moderately active maintenance |
|---|---|---|---|
| Women | 55–69 kg (121–152 lb / 8 st 9 lb–10 st 12 lb) | 1,450–1,650/day | 1,900–2,100/day |
| Women | 70–84 kg (154–185 lb / 11 st–13 st 3 lb) | 1,650–1,800/day | 2,100–2,350/day |
| Women | 85–100 kg (187–220 lb / 13 st 5 lb–15 st 10 lb) | 1,800–2,000/day | 2,350–2,600/day |
| Men | 55–69 kg (121–152 lb / 8 st 9 lb–10 st 12 lb) | 1,750–1,950/day | 2,275–2,500/day |
| Men | 70–84 kg (154–185 lb / 11 st–13 st 3 lb) | 1,950–2,100/day | 2,500–2,725/day |
| Men | 85–100 kg (187–220 lb / 13 st 5 lb–15 st 10 lb) | 2,100–2,300/day | 2,750–2,975/day |
For example, a moderately active woman in the 70–84 kg row might start from an estimated TDEE of about 2,200 calories: 2,200 − 300 to 500 = 1,700–1,900 calories/day. Height, age and activity can shift the answer substantially, so treat the table as a first estimate and test it against your weight trend.
For a more precise path, the TDEE calculator estimates maintenance; the calorie deficit calculator turns that estimate into a target and timeline.
What is the simple method?
Your calorie target has two parts:
| Part | What it means | What to do |
|---|---|---|
| TDEE | The calories you use across a typical day, including rest, movement, digestion and exercise | Estimate your maintenance calories |
| Deficit | The gap between the calories you use and the calories you eat | Subtract 300–500 calories |
| Starting target | A practical daily intake for gradual weight loss | TDEE − 300 to 500 calories |
The calculation is:
Daily calorie target = TDEE − 300 to 500 calories
That range is deliberate. A smaller deficit can be easier to sustain. A larger one may produce a faster early trend, but leaves less room for satisfying meals and adequate nutrition. More aggressive is not more effective if it makes the plan impossible to live with.
The CDC says gradual, steady weight loss is more likely to stay off than faster loss. Its general reference pace is shown below, but your rate will vary and rarely move in a straight line.
| Reference pace | Metric | Imperial |
|---|---|---|
| Gradual weekly loss cited by the CDC | About 0.5–1 kg | About 1–2 lb |
Our suggested starting deficit is intentionally moderate. Read how a calorie deficit works if you want the plain-English explanation behind the arithmetic.
How do you find your TDEE?
TDEE is your maintenance intake: roughly what you could eat while keeping your weight stable. It is not the same as BMR, which covers only the energy your body needs at rest.
A calculator estimates TDEE from weight, height, age, sex and activity. The Mifflin-St Jeor equation, published by Mifflin and colleagues in the American Journal of Clinical Nutrition, estimates resting energy expenditure; an activity estimate turns that into TDEE. Mayo Clinic uses the established Harris-Benedict approach and cautions that its result “may overestimate or underestimate your actual calorie needs” for pregnant or breastfeeding people, competitive athletes, or people with a metabolic disease.
The TDEE calculator works in kg, lb or stone. Be conservative when choosing an activity level. A desk job plus a few workouts does not make every hour of the week highly active.
No equation can see your exact movement, muscle mass or genetics. Check the estimate against real life.
What do three worked examples look like?
Body weight alone cannot determine calorie needs. The examples below use fictional adults with different heights, ages and activity patterns, so the TDEE figures are illustrative rather than weight-based promises.
| Example | Body weight | Illustrative TDEE | Calculation | Starting calorie target |
|---|---|---|---|---|
| Alex, shorter and mostly sedentary | 70 kg (154 lb / 11 st) | 2,000 | 2,000 − 300 to 500 | 1,500–1,700/day |
| Sam, average height with regular walking | 85 kg (187 lb / 13 st 5 lb) | 2,400 | 2,400 − 300 to 500 | 1,900–2,100/day |
| Jordan, taller and moderately active | 100 kg (220 lb / 15 st 10 lb) | 2,800 | 2,800 − 300 to 500 | 2,300–2,500/day |
The table does not say everyone at 85 kg (187 lb / 13 st 5 lb) should eat the same amount. Choose a point in your range that you can follow on ordinary weekdays, weekends and social occasions.
Is 1,200 calories the magic number for weight loss?
No. Eating 1,200 calories is not a requirement for weight loss, and it is not a universal target. You lose weight when your average intake stays below your energy use. One person's workable deficit could be another person's maintenance intake—or an unnecessarily severe cut.
The number appears often because clinical weight-loss programs have commonly used it. The National Heart, Lung, and Blood Institute's evidence review describes the ranges below, varying by body weight. It does not establish one intake for every adult.
| Common clinical-program range in the NHLBI evidence review | Daily intake |
|---|---|
| Women | 1,200–1,500 calories |
| Men | 1,500–1,800 calories |
These are broad program ranges, not a diagnosis or personalized prescription. Calorie needs are not determined by sex alone, and a suitable plan also depends on body size, activity, health, medications and life stage.
How low is too low?
For a beginner planning weight loss without clinical supervision, use the following numbers as stop-and-check thresholds, not targets to chase:
| Situation | Safer next step |
|---|---|
| A woman's calculation falls below 1,200 calories/day | Do not keep subtracting; ask a doctor or registered dietitian for an individualized plan |
| A man's calculation falls below 1,500 calories/day | Do not keep subtracting; ask a doctor or registered dietitian for an individualized plan |
| Any adult is considering a very-low-calorie diet | Use only with appropriate medical supervision |
As calories fall, fitting enough protein, fiber, essential fats, vitamins and minerals into the day becomes harder. Fatigue, persistent hunger and loss of lean tissue are further concerns.
The NIH's National Institute of Diabetes and Digestive and Kidney Diseases flags the following intake in its Body Weight Planner. That software limit is a warning, not permission to self-prescribe it.
| NIDDK Body Weight Planner warning | Reason given |
|---|---|
| Below 1,000 calories/day | Food-group targets and nutrient recommendations will not be met |
Speak with a doctor or registered dietitian before deliberately losing weight if any of the following applies:
| Check first if you… | Why individual advice matters |
|---|---|
| Are pregnant or breastfeeding | Energy and nutrient needs change |
| Are under 18 | Growth changes the calculation |
| Have a current or past eating disorder | Tracking and restriction may be unsafe |
| Have diabetes, kidney disease or another condition affected by diet | Food changes may interact with treatment needs |
| Take medicines that affect appetite, blood glucose or body weight | Your clinician may need to monitor or adjust care |
| Are already at a low body weight, a competitive athlete or losing weight without trying | A standard online estimate may be inappropriate |
How should you test your calorie target?
A calculator gives you a hypothesis. Your trend turns it into a personal number.
- Pick one target within your range so the test is easy to interpret.
- Follow it as consistently as normal life allows. Include drinks, cooking oils, dressings and weekend meals—not to judge yourself, but because missing them hides useful information.
- Weigh under broadly similar conditions and look at an average, not a single morning. Water, salt, carbohydrate, digestion and the menstrual cycle can mask fat loss temporarily.
- Review the trend, then change course only if the evidence calls for it.
| What the trend shows after 2–3 consistent weeks | What to do next |
|---|---|
| Weight is trending down and the plan feels manageable | Keep the target unchanged |
| Weight is dropping quickly and you feel weak, dizzy, unusually cold or constantly hungry | Stop pushing the deficit and speak with a health professional |
| Average weight is flat and tracking has been reasonably complete | Reduce the target by about 100–200 calories, add manageable movement, or verify your TDEE |
| The target is hard to sustain | Move toward the higher end of your range; a smaller consistent deficit still counts |
Do not react to a few days of scale noise by cutting food again. The Hall and colleagues dynamic model published in The Lancet showed why the old idea that every fixed calorie shortfall produces a perfectly fixed rate of loss is too simplistic: bodies and energy needs change over time.
Get your personal starting range
Use the free calorie deficit calculator to turn your maintenance estimate into a moderate target and see how the numbers fit together.
Why might your calorie target stop working?
As you lose weight, a smaller body generally uses less energy. Daily movement can also drift down without you noticing, while portions or untracked extras can drift up. None of that means your metabolism is broken or that you have failed. It means the original estimate may now be stale.
Recalculate after a meaningful weight change or a well-measured flat trend. Cutting harder is only one option; better tracking, more movement and filling foods can make the plan easier to sustain.
Calories decide the energy gap, but food quality still matters. Build meals around protein, vegetables or fruit, fiber-rich carbohydrates and some dietary fat. A technically correct number made mostly from foods that leave you hungry is a difficult plan, not a character test.
FAQ
Can I lose weight eating 2,000 calories a day?
Yes, if your TDEE is above 2,000 calories. You would maintain or gain if your energy use were at or below that amount. The number only makes sense in relation to your own maintenance needs.
Should women eat 1,200 calories to lose weight?
Not automatically. It is a commonly used lower-end intake in weight-loss programs, not a universal prescription. Many women can lose weight while eating more; some smaller people may need an especially modest deficit and professional help rather than pushing intake lower.
Should I eat back calories shown by my fitness tracker?
Usually not in full. Consumer devices estimate exercise expenditure, and the error can be meaningful. If your TDEE calculation already includes your usual activity, eating those calories back also risks counting the same activity twice. Very active people may need a more tailored approach.
Do I need to count every calorie forever?
No. Temporary tracking can teach you what usual portions contain; later, use repeatable meals, portion guides and your weight trend. If tracking makes you anxious or rigid, stop and seek support if needed.
Why am I not losing weight in a calculated deficit?
The calculated TDEE may be too high, intake may be undercounted, or water changes may be hiding fat loss. Give a consistent plan enough time to produce a trend before adjusting it. If weight is unexpectedly changing or symptoms concern you, speak with your doctor.
Is losing weight faster always better?
No. Faster loss generally requires a larger deficit, which can increase hunger and make adequate nutrition harder. The best target is not the lowest number you can tolerate briefly; it is one that supports your health and that you can repeat long enough to matter.
Written by Ricky Valentine · Last updated 31 August 2026
Citations to verify in edit pass: Mayo Clinic, “Calorie Calculator” (Harris-Benedict equation and Institute of Medicine Dietary Reference Intakes; calculator caveats); Centers for Disease Control and Prevention, “Steps for Losing Weight” (gradual-loss guidance); Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA and Koh YO, “A new predictive equation for resting energy expenditure in healthy individuals,” American Journal of Clinical Nutrition (1990); National Heart, Lung, and Blood Institute, Managing Overweight and Obesity in Adults: Systematic Evidence Review from the Obesity Expert Panel, 2013 (individualized calorie-deficit and intake ranges); National Institute of Diabetes and Digestive and Kidney Diseases, “Body Weight Planner” (confirm it still displays the sub-1,000-kcal nutrient warning before attributing that wording to NIDDK); Hall KD, Sacks G, Chandramohan D, Chow CC, Wang YC, Gortmaker SL and Swinburn BA, “Quantification of the effect of energy imbalance on bodyweight,” The Lancet (2011).