The answer to "how many calories to lose weight" depends on exactly one thing: how many calories you burn. Eat less than that number, and you lose weight. That's it.
Your calorie target is personal — it depends on your body, activity level, and goals.
The Short Answer
For most people trying to lose weight at a sustainable rate (1 lb/week):
| Category | Typical Range | Notes |
|---|---|---|
| Average woman (sedentary-moderate) | 1,400-1,700 | Based on TDEE of 1,900-2,200 minus 500 |
| Average man (sedentary-moderate) | 1,800-2,200 | Based on TDEE of 2,300-2,700 minus 500 |
| Active woman (trains 4-5x/week) | 1,600-2,000 | Higher TDEE from exercise allows more food |
| Active man (trains 4-5x/week) | 2,200-2,600 | Higher TDEE from exercise allows more food |
These are rough averages. Your actual number depends on your specific body. Use our TDEE calculator to get a personalized target.
How to Calculate Your Exact Number
Three-step process:
Step 1: Find Your TDEE
Your TDEE (Total Daily Energy Expenditure) is how many calories you burn in a day — including breathing, walking, digesting food, and exercise. The Mifflin-St Jeor equation is the most accurate formula:
Mifflin-St Jeor Equation:
Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Then multiply BMR by your activity factor (1.2-1.9) to get TDEE.
Or skip the math — use our free TDEE calculator.
Step 2: Subtract 500 Calories
A 500-calorie daily deficit produces approximately 1 lb of fat loss per week (3,500 calories = ~1 lb of fat). This rate is sustainable, preserves muscle, and doesn't tank your energy.
Step 3: Set a Floor
Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision. Below these levels, it's hard to get adequate protein, vitamins, and minerals.
Why "1,200 Calories" Is Usually Wrong
The 1,200-calorie recommendation has been floating around for decades. For most people, it's unnecessarily aggressive:
- A 160 lb woman who walks daily and lifts 3x/week has a TDEE around 2,100. Her deficit target: 1,600 — not 1,200.
- A 200 lb man with a desk job has a TDEE around 2,400. His deficit target: 1,900 — not 1,200.
- 1,200 calories makes it nearly impossible to hit adequate protein (100-150g) while eating enough vegetables, fruit, and healthy fats.
The Problem With Going Too Low
Aggressive deficits (1,000+ cal below TDEE) cause muscle loss, metabolic slowdown, increased hunger hormones (ghrelin), decreased satiety hormones (leptin), reduced daily movement (NEAT drops), worse sleep, and higher cortisol. The result: you lose weight fast, hit a wall, and rebound harder.
Real-World Examples
| Person | Stats | TDEE | Target Cal | Expected Loss |
|---|---|---|---|---|
| Sarah | 5'5", 155 lb, 30F, light activity | 1,950 | 1,450 | ~1 lb/week |
| Mike | 5'10", 200 lb, 35M, moderate activity | 2,650 | 2,150 | ~1 lb/week |
| Jessica | 5'7", 180 lb, 28F, very active | 2,500 | 2,000 | ~1 lb/week |
| David | 6'0", 240 lb, 40M, sedentary | 2,500 | 2,000 | ~1 lb/week |
Adjusting Over Time
Your calorie target isn't static. As you lose weight, your TDEE drops — a lighter body burns fewer calories. Here's when to recalculate:
- Every 10 lbs lost — recalculate TDEE with your new weight
- When progress stalls for 2+ weeks — weight plateaus happen from water retention, but if the scale hasn't moved in 14 days, adjust
- Every 8-12 weeks — take a diet break (eat at maintenance for 1-2 weeks) to reset hormones, then resume
Tips to Make Your Calorie Target Sustainable
- Eat more protein. Protein keeps you full and preserves muscle. Aim for 30%+ of calories from protein.
- Eat more vegetables. Vegetables are high-volume, low-calorie. A pound of broccoli is 150 calories. A pound of rice is 600.
- Walk more. Increasing daily steps from 4,000 to 8,000 burns an extra 200-300 calories/day — letting you eat more while still being in a deficit.
- Cut liquid calories. Juice, soda, cream in coffee, alcohol — these add up without making you full. Switch to water, black coffee, or zero-cal drinks.
- Don't restrict food groups. Eat carbs. Eat fat. Eat dessert occasionally. The most sustainable deficit is one that doesn't feel like punishment.
Frequently Asked Questions
Is 1,500 calories enough to lose weight?
For many people, yes — but it depends on your TDEE. A 5'2" sedentary woman has a TDEE around 1,600, so 1,500 is barely a deficit. A 6'0" active man has a TDEE around 2,800, so 1,500 is aggressively low. Calculate your personal number.
How fast should I lose weight?
0.5-1% of bodyweight per week is the sustainable range. For a 180 lb person, that's 0.9-1.8 lbs/week. Faster than that and you risk muscle loss, energy crashes, and binge-restrict cycles.
Should I eat less on rest days?
Not necessarily. Keeping calories consistent daily is simpler and works just as well. If you prefer cycling, reduce by 100-200 on rest days and add them to training days.
Why am I not losing weight at 1,500 calories?
Three likely reasons: (1) You're eating more than 1,500 — tracking errors are common, especially with cooking oils, sauces, and "just a bite" snacking. (2) Your TDEE is lower than you think — recalculate honestly. (3) Water retention is masking progress — stress, sodium, sleep, and hormones all affect water weight. Track for 3+ weeks before making changes.
Calculate Your Exact Number
Stop guessing. Use our free calculators to find your personalized calorie target:
Track Your Calories With AMUNIX
AMUNIX sets your personalized calorie target and tracks your intake — so you always know where you stand.
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This article is for informational purposes. Consult a healthcare provider before starting any weight loss program.