A calorie is a unit of energy your body uses to function — whether it’s breathing, walking, or digesting food. Your body needs a specific number of calories daily to maintain your current weight, known as your Total Daily Energy Expenditure (TDEE).
If you consume fewer calories than your TDEE, your body burns stored fat for energy — leading to weight loss.
⚖️ How Weight Loss Works: The Calorie Deficit?
To lose 1 pound (0.45 kg) of fat, you need to create a calorie deficit of approximately 3,500 calories. That means reducing your intake by about 500 to 1,000 calories per day can result in 1 to 2 pounds of weight loss per week, which is considered safe and sustainable by health professionals.
🧮 How to Calculate Your Daily Calorie Needs?
Step 1: Estimate Your Basal Metabolic Rate (BMR)
BMR is the number of calories your body needs at rest.
Use the Mifflin-St Jeor Equation:
For men:
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5For women:
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Step 2: Multiply by Your Activity Level
| Activity Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly active (light exercise/sports 1–3 days/week) | 1.375 |
| Moderately active (moderate exercise 3–5 days/week) | 1.55 |
| Very active (hard exercise 6–7 days/week) | 1.725 |
| Super active (very intense daily training) | 1.9 |
This gives you your TDEE — your maintenance calories.
Step 3: Create a Calorie Deficit
Mild deficit: TDEE – 250 (lose ~0.5 lb/week)
Moderate deficit: TDEE – 500 (lose ~1 lb/week)
Aggressive deficit: TDEE – 1000 (lose ~2 lbs/week)
🍽️ Example Calorie Goals Based on Weight and Gender
| Gender | Weight (kg) | Goal | Approx. Daily Calories |
|---|---|---|---|
| Female | 70 kg | Weight Loss (Moderate) | ~1500–1700 kcal |
| Male | 80 kg | Weight Loss (Moderate) | ~1800–2000 kcal |
| Female | 90 kg | Aggressive Fat Loss | ~1300–1500 kcal |
| Male | 100 kg | Aggressive Fat Loss | ~1600–1800 kcal |
Note: These are estimates. Always personalize based on your body and activity level.
🥗 What Should Those Calories Consist Of?
Calorie quality is just as important as quantity.
Ideal Macronutrient Breakdown for Weight Loss:
Protein: 25–35% (build muscle and reduce cravings)
Fats: 20–30% (support hormones and brain function)
Carbohydrates: 35–55% (fuel energy)
Focus on whole foods: vegetables, lean protein, healthy fats, and complex carbs.
⚠️ What Happens if You Eat Too Few Calories?
Extreme calorie restriction can lead to:
Slower metabolism
Muscle loss
Nutrient deficiencies
Fatigue and mood swings
Binge eating cycles
Never go below 1,200 calories/day for women or 1,500 for men unless supervised by a doctor.
🏃♂️ Exercise & Calorie Burn: A Powerful Combo
Combine a moderate calorie deficit with exercise for faster and sustainable results.
Calories burned through common activities (average estimates):
Walking (30 mins): 150–200 kcal
Jogging (30 mins): 300–400 kcal
Weightlifting (45 mins): 200–300 kcal
✅ Top Tips for Staying on Track
Use apps like MyFitnessPal or Cronometer to track calories
Eat high-volume, low-calorie foods (salads, soups, fruits)
Drink water before meals
Plan meals and snacks in advance
Don’t skip meals – it backfires!
🔚 Conclusion: How Many Calories Should You Eat to Lose Weight?
There is no one-size-fits-all number — but with the right formula, you can find your ideal calorie intake for steady fat loss.
✅ Calculate your BMR and TDEE
✅ Create a safe, sustainable calorie deficit
✅ Focus on nutrient-rich foods and consistent exercise
Start small, stay consistent, and remember: slow progress is still progress.