How Many Calories Should I Eat to Lose Weight?

Calorie counting sounds complicated. But once you understand the basics, it becomes simple.

Step 1: Find Your Maintenance Calories (TDEE)

Your TDEE (Total Daily Energy Expenditure) is how many calories your body burns per day. This is your maintenance level.

A quick estimate:

Sedentary (desk job, no exercise): Body weight in kg x 30

Lightly active (workout 2 to 3 days/week): Body weight in kg x 33

Moderately active (workout 4 to 5 days/week): Body weight in kg x 36

Very active (workout 6+ days/week): Body weight in kg x 40

Example: 70kg person who works out 3 days a week = 70 x 33 = 2,310 calories per day to maintain weight.

Step 2: Create a Calorie Deficit

To lose fat, eat less than your TDEE. A deficit of 300 to 500 calories per day is sustainable and healthy.

Moderate cut: TDEE minus 300 calories = slow, sustainable fat loss

Aggressive cut: TDEE minus 500 calories = faster fat loss but harder to maintain

Example: 2,310 minus 400 = 1,910 calories per day to lose weight.

How Much Weight Will You Lose?

A 500 calorie daily deficit creates roughly 0.5 kg of fat loss per week. This is healthy and sustainable. Anything faster than 1 kg per week usually means you are losing muscle too.

Do Not Go Too Low

Eating below 1,200 calories (for women) or 1,500 calories (for men) is generally not recommended. You will lose muscle, feel terrible, and likely gain everything back when you stop.

Track your calories using FitgenZ. Awareness alone often changes eating habits without feeling like a diet.

Related: How to Lose Belly Fat | What is Calorie Deficit and How to Calculate Mine | Why Am I Not Losing Weight Even After Exercising