How Many Calories Should I Eat to Lose Weight?
· 4 min read
A 500-calorie daily deficit will typically lose you about 1 pound (0.45 kg) of body fat per week. Here is how to find your number.
To lose roughly 1 pound (0.45 kg) per week, most adults should eat about 500 fewer calories than their TDEE per day. Find your number with our Calories Calculator or TDEE Calculator.
The math behind the 500-calorie rule
One pound of body fat stores about 3,500 kcal of energy. A 500-kcal daily deficit equals 3,500 kcal per week — roughly one pound of fat. The math is not perfect because metabolism adapts, but it is a great starting point.
How big a deficit is too big?
Eating below your BMR for weeks at a time causes muscle loss, hunger spikes and slower long-term progress. Stick to 250-750 kcal below TDEE.
What about exercise?
Exercise burns calories, but it's hard to out-train a bad diet. Use the Calories Burned Calculator to see how long a workout takes to offset food choices.
FAQ
Will I lose muscle in a calorie deficit?
Some muscle loss is possible, but high protein intake (2 g/kg+) and resistance training prevent most of it.
Is a calorie a calorie?
For weight, mostly yes. For health, no — food quality, fiber and protein affect satiety and body composition.
Keep reading
How Many Calories Should You Eat Per Day?
Wondering how many calories you should eat per day? Learn how age, gender, weight, activity level, and fitness goals affect your daily calorie needs. Use this guide to calculate maintenance calories, lose weight, gain muscle, and improve your overall health.
How Many Calories Should You Eat Per Day?
Wondering how many calories you should eat per day? Learn how age, gender, weight, activity level, and fitness goals affect your daily calorie needs. Use this guide to calculate maintenance calories, lose weight, gain muscle, and improve your overall health.
How Much Protein Do You Actually Need?
For most active adults, 1.6-2.2 g of protein per kilogram of body weight is the sweet spot. Here is how to find your number.