One of the most common questions in weight loss is: "How many calories should I eat?" While there's no one-size-fits-all number, understanding the basic math behind calorie needs can help you set realistic, sustainable goals.

Step 1: Find your maintenance calories

Your maintenance calories are the number of calories your body needs to maintain its current weight. This is often called your Total Daily Energy Expenditure (TDEE), and it depends on factors like age, gender, weight, height, and activity level.

A simplified way to estimate it:

• Sedentary (little to no exercise): weight (kg) × 28
• Lightly active (light exercise 1–3 days/week): weight (kg) × 30
• Moderately active (moderate exercise 3–5 days/week): weight (kg) × 33
• Very active (hard exercise 6–7 days/week): weight (kg) × 35

For example, a 70 kg moderately active person would need roughly 2,310 calories per day to maintain their current weight.

Step 2: Create a calorie deficit

To lose weight, you need to consume fewer calories than you burn. A deficit of 500 calories per day typically leads to about 0.5 kg (1 lb) of weight loss per week, which is considered a safe and sustainable pace.

Avoid deficits larger than 1,000 calories per day without medical supervision, as overly aggressive restriction can lead to muscle loss, fatigue, and difficulty sustaining the diet long-term.

Step 3: Adjust based on results

Everyone's body responds differently. Track your weight and how you feel over 2–3 weeks. If you're not seeing progress, you may need to slightly reduce calories or increase activity. If you're losing weight too quickly or feeling excessively fatigued, consider eating a bit more.

Step 4: Don't forget protein

While total calories matter most for weight loss, getting enough protein (roughly 1.6–2.2g per kg of body weight) helps preserve muscle mass during a calorie deficit, keeping your metabolism more efficient.

A simple starting point

If calculating exact numbers feels overwhelming, start simply: eat slightly smaller portions than usual, prioritize protein and vegetables, and reduce processed snacks and sugary drinks. Small, consistent changes often matter more than perfect calorie counting.

This article is for general informational purposes only and is not a substitute for professional medical or nutritional advice. Please consult a doctor or registered dietitian before starting any weight loss program, especially if you have underlying health conditions.