How many calories should I eat to lose weight?
For gradual weight loss, many people eat about 250–500 calories less than their maintenance calories, which Harvard Health links to roughly ½–1 lb a week. Unless supervised, intake should not go below 1,200 kcal (women) or 1,500 kcal (men). Enter your details for a personal target.
Last updated October 15, 2026 · General information, not personal medical advice
How the deficit calculator works
We estimate your maintenance calories (TDEE) with the Mifflin-St Jeor equation and your activity level, then subtract 250 or 500 calories. That is it: no extreme options.
If the result would fall below a safe minimum, we show the minimum instead with a short note. The minimum is 1,200 kcal for women and 1,500 kcal for men, as advised by Harvard Health, or your BMR if that is higher. If your BMI is under 18.5 we only show maintenance calories.
Small steps that help
A smaller deficit is easier to live with. Many people find it helps to keep plenty of vegetables, fruit and protein on the plate, move in ways they enjoy, and sleep well. Pick the changes that feel doable for you, and see maintenance calories for the number to return to afterwards.
You can also burn a little more through everyday movement. The calories-burned calculator shows how much walking, cycling or swimming adds.
Example targets
| Example person | BMR | Mostly sitting | Lightly active | Moderately active | Very active |
|---|---|---|---|---|---|
| Woman, 30, 5′5″, 140 lb | 1,356 | 1,627 | 1,864 | 2,102 | 2,339 |
| Woman, 45, 5′4″, 160 lb | 1,356 | 1,627 | 1,864 | 2,101 | 2,339 |
| Man, 30, 5′10″, 175 lb | 1,760 | 2,112 | 2,420 | 2,728 | 3,036 |
| Man, 45, 5′11″, 195 lb | 1,792 | 2,150 | 2,463 | 2,777 | 3,091 |
Frequently asked questions
How big should a calorie deficit be?+
A gentle deficit of about 250 to 500 calories a day is a common, sustainable choice. Harvard Health describes cutting 250 to 500 calories a day as a sensible way to lose about half a pound to a pound a week.
What is the lowest safe calorie intake?+
Harvard Health advises that, unless a health professional supervises you, intake should not fall below 1,200 calories a day for women or 1,500 for men. Our calculator never shows a target below that, or below your BMR.
Why does the calculator not offer faster weight loss?+
Slower changes are easier to keep up and leave room for enough food to feel good and stay active. If you want a faster plan, a doctor or registered dietitian can tailor one safely to you.
Should I eat back the calories I burn exercising?+
Your activity level is already included in the target, so you usually do not need to add exercise calories on top. If you are often very hungry or tired, eat a little more and see how you feel.
What if I stop losing weight?+
That is normal. As your weight changes, your needs change too. Re-enter your current weight every few weeks, and remember that sleep, stress and water can move the scale from day to day.
Related
Sources: Mifflin MD, St Jeor ST et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51(2):241–247; Dietary Guidelines for Americans 2020–2025, Appendix 2: Estimated Calorie Needs (USDA/HHS); Harvard Health Publishing: Calorie counting made easy. The 2025–2030 Dietary Guidelines (Dietary Guidelines for Americans 2025–2030) no longer print a calorie table; they say needs depend on age, sex, height, weight and activity. The ranges above come from the 2020–2025 edition’s Appendix 2.