How many calories should you eat to lose weight — and when will you get there?
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A calorie deficit means eating less energy than you burn. Your burn (TDEE) is your BMR from the Mifflin-St Jeor equation times an activity factor. A 500-calorie daily deficit gives roughly 0.5 kg (1 lb) of loss a week.
As you lose weight you burn less, so progress slows; the calculator recalculates day by day to give a realistic goal date. It will not go below 1,200 (women) or 1,500 (men) calories.
| Sex | Female |
| Age | 35 years |
| Units | Metric (kg, cm) |
| Current weight | 80 |
| Height | 165 |
| Goal weight | 70 |
| Activity level | Lightly active (1–3 workouts a week) |
| Daily calorie deficit | 500 kcal |
| Eat about | 1,556 calories a day |
| Maintenance (TDEE) | 2,056 calories |
| Daily deficit | 500 calories |
| Goal date | 13 May 2027 (26 weeks) |
| Average loss | 0.39 kg a week |
Eat 1,556 calories a day; goal 13 May 2027 (26 weeks).
| Sex | Male |
| Age | 40 years |
| Units | Imperial (lb, inches) |
| Current weight | 220 |
| Height | 70 |
| Goal weight | 190 |
| Activity level | Moderately active (3–5 a week) |
| Daily calorie deficit | 500 kcal |
| Eat about | 2,467 calories a day |
| Maintenance (TDEE) | 2,967 calories |
| Daily deficit | 500 calories |
| Goal date | 13 August 2027 (39 weeks) |
| Average loss | 0.77 lb a week |
Eat 2,467 calories a day.
300–500 calories a day is sustainable for most people (about 0.25–0.5 kg a week); up to 1,000 for larger bodies under guidance.
Around 20–26 weeks with a 500-calorie daily deficit, because loss slows as weight drops.
Your maintenance calories fall as you get lighter; recalculate, and check portion tracking and activity.
Generally not below 1,200 calories (women) or 1,500 (men) without medical supervision.