How many calories should I eat to lose 0.5 kg per week?

It depends on your TDEE. Many people use a moderate daily deficit and adjust based on 2–3 week weight trends rather than a fixed universal number.

Do I need exercise to lose weight?

No—diet can create a deficit alone—but movement protects health and helps adherence.

Is a larger deficit always faster?

Not sustainably; very large deficits often raise fatigue, muscle loss risk, and rebound eating.

How do I know my TDEE is right?

Track intake and weight; if weight is stable, average intake approximates maintenance regardless of the first estimate.

Should I eat back exercise calories?

Be conservative—double counting activity in your target plus wearable “burn” erases deficits easily.

When should I stop losing?

When you reach a healthy goal range, shift to maintenance calories and keep habits that support long-term stability.

Calorie goal guides

How many calories should you eat to lose weight?

Fat loss comes from an average calorie deficit—not from guessing “1,200” because an app said so. Here is how to anchor intake to your real burn and adjust with data.

What “calories to lose weight” actually means

Your body stores fat when you eat more than you burn over time; it tends to release fat when you eat less than you burn over weeks. The number of calories that creates that gap is personal—it scales with height, weight, age, sex, activity, and stress.

Use our main calorie calculator for a first TDEE estimate, then compare with the weight-loss preset if you want defaults tuned for dieting.

BMR and TDEE: why your friend’s number is not yours

BMR (basal metabolic rate)

BMR approximates resting burn—organs, breathing, temperature control. Equations like Mifflin–St Jeor predict it from your stats; it is a starting line, not a lab measurement.

TDEE (total daily energy expenditure)

TDEE multiplies BMR by an activity factor and captures walking, training, chores, and digestion. Pick the activity tier that matches an honest average week—underestimating desk time is the classic error.

Deficit size: sustainable beats heroic

Many adults begin with roughly 250–500 kcal/day under TDEE, then refine. Smaller bodies or high stress may suit gentler cuts; athletes may protect performance with smaller deficits or diet breaks.

Expect something often discussed like ~0.25–1.0% body weight change per week depending on context—not the same kilograms for a 55 kg and 120 kg person.

Maintenance after loss: plan the exit

When you approach goal weight, calories should rise toward maintenance gradually so hunger, sleep, and training recover. Read maintaining after weight loss alongside this page.

Illustrative calorie days (not prescriptions)

Labels beat guesses; these are intuition builders.

Food / context	Typical serving	Approx. kcal
TDEE estimate	moderately active adult	~2,400 (example)
Moderate deficit target	−400 kcal vs TDEE	~2,000
Protein-rich lunch	chicken + rice + veg	~550–750
Large specialty coffee	16 oz	~250–450

Values are rounded planning estimates—check labels for your brand.

Common mistakes when setting loss calories

Copying a viral “1,200 kcal” target without scaling to your TDEE.
Ignoring weekend calories while pretending weekdays tell the whole story.
Slashing food again before verifying tracking accuracy.
Skipping protein and strength training, then blaming “slow metabolism.”

Macro and behavior tips

Prioritize protein each meal; see protein intake guide.
Add steps before deeper cuts—walking burn guide.
If stalls confuse you, read why deficits stall.

Educational use only

This guide summarizes general nutrition and energy-balance concepts. It is not medical advice, a diagnosis, or a substitute for care from a registered dietitian or physician—especially if you are pregnant, under 18, have an eating disorder history, or manage diabetes, heart disease, or other conditions.

Same topic cluster plus useful cross-links—built for crawl depth and readers exploring a goal end-to-end.

Deep dives: FAQ index · Weight-loss calculator · Keto macro calculator

Quick answers

Matches the FAQ structured data on this page.

How many calories should I eat to lose 0.5 kg per week?: It depends on your TDEE. Many people use a moderate daily deficit and adjust based on 2–3 week weight trends rather than a fixed universal number.
Do I need exercise to lose weight?: No—diet can create a deficit alone—but movement protects health and helps adherence.
Is a larger deficit always faster?: Not sustainably; very large deficits often raise fatigue, muscle loss risk, and rebound eating.
How do I know my TDEE is right?: Track intake and weight; if weight is stable, average intake approximates maintenance regardless of the first estimate.
Should I eat back exercise calories?: Be conservative—double counting activity in your target plus wearable “burn” erases deficits easily.
When should I stop losing?: When you reach a healthy goal range, shift to maintenance calories and keep habits that support long-term stability.

Try the free calculator

Estimate maintenance calories, deficits, surpluses, and macro targets in one place—updated live as you adjust your inputs.

Open calorie calculator

Presets: fat loss, keto macros, men, women.