How many calories should you eat to lose weight?

From BMR and TDEE to a sensible daily target — and why your first number is a starting point, not a rule.

Losing weight comes down to taking in fewer calories than your body uses, over weeks and months. The hard part is knowing how many calories your body actually uses. A calculator gives you a good first estimate; your own results then fine-tune it. Step 1: estimate your BMR Basal metabolic rate (BMR) is the energy your body uses at complete rest — breathing, keeping your heart beating, staying warm. The Mifflin–St Jeor equation is a widely used estimate: Step 2: multiply by how active you are The result is your total daily energy expenditure (TDEE): roughly the calories that keep your weight steady. Step 3: choose a modest deficit Eating about 500 calories a day below your TDEE is a common starting point. It often leads to around 0.5 kg (about 1 lb) of loss a week at first. Loss usually slows over time, because a lighter body uses a little less energy. That is why the old “3,500 calories per pound” rule tends to overpromise. Health guidance commonly advises against going below about 1,200 calories a day for women or 1,500 for men without medical supervision. Why the scale does not move in a straight line Water, salt, and digestion can shift your weight by 1–2 kg from one day to the n…