How Many Calories To Eat Per Day for Weight Loss

There is no single number that works for everyone. Weight loss comes from a steady energy deficit: eating a little less than your body uses, then keeping the week cookable with a plan, shopping list and flexible nights. Below is a safe way to estimate yours, with worked examples and when to ask a professional.

The diagram above shows the whole idea: your daily energy use (TDEE) minus what you eat leaves the deficit that drives gradual loss. Illustration created for this article.

Start with the deficit, not a fixed number

Maintenance (TDEE) is the energy you burn in a day — everything from keeping your body running to walking, working and workouts. Deficit = TDEE minus intake. If terms like TDEE or energy deficit are new, the nutrition glossary defines them in plain language.

A daily deficit of about 500-600 kcal typically leads to about 0.5-1 kg (1-2 lb) per week, consistent with NHS guidance cited below. That pace is unglamorous and that is exactly why it works: it is small enough to live with for months.

Track the same way for 2 weeks, then keep or adjust by 100-200 kcal — do not react to daily scale noise. Water, glycogen, salty meals and your cycle move the scale day to day; the 2-week trend is the signal.

What range is reasonable?

NHS cites average maintenance around 2,000 kcal/day for women and 2,500 kcal/day for men, varying widely by size and activity. Those are population averages, not prescriptions — a small sedentary woman and a large active man can differ by 1,000 kcal or more.

For safe weight loss most adults land around:

• Many women: 1,400-1,800 kcal/day
• Many men: 1,700-2,200 kcal/day

Stay above minimums unless supervised: NICE NG246 notes 800-1,200 kcal low-energy diets only with specialist support, as part of a managed programme — not something to try alone. This article does not recommend going below 1,200 kcal/day without clinician input.

3 worked examples

These are illustrative starting points, not prescriptions. Find the row closest to your size and activity, start at the top of its range, and adjust from your own 2-week trend.

1. Smaller, less active woman — TDEE ~1,900: target ~1,400-1,500 kcal/day for roughly 0.5 kg/week.

2. Mid-size active woman — TDEE ~2,200: target ~1,600-1,700 kcal/day.

3. Larger active man — TDEE ~2,800: target ~2,200-2,300 kcal/day for roughly 0.5-0.7 kg/week.

If no loss after 3 weeks, check portions, drinks, snacks and steps first — those four explain most stalls — then cut 100-200 kcal or add activity. Change one thing at a time so you know what worked.

Make the number stick with a week you can cook

A number alone does not cook dinner. Use Open planner to place 4-5 repeatable dinners, one flexible night for a late meeting, and an automatic grocery list. Cross-check portions with the Calorie calculator and Macro calculator. For a fast reset, Download free PDF.

The mechanism is boring on purpose: repeatable meals make portions predictable, the shopping list makes the meals happen, and the flexible night keeps one busy evening from collapsing the plan.

Safety limits — pause and seek advice if:

• You are pregnant or breastfeeding
• You have a history of an eating disorder
• You take medication for diabetes or other conditions affected by food intake
• You feel dizzy, have chest pain, notice hair loss or missed periods

Talk to a clinician or dietitian in any of these cases. No crash diets, no 30-day challenges, no pushing through warning signs.

FAQ

Do I need to count forever?

No. Count for 2-4 weeks to calibrate — that teaches you what portions actually contain — then use repeat meals, a shopping list and Chef Bento portions. Most people keep the meals and drop the spreadsheet.

Why did loss stall?

The usual suspects, in order: intake creep (portions drifting up, untracked snacks and drinks), fewer daily steps, poor sleep raising hunger, or too large a deficit causing rebound weekends. Adjust about 10% at a time and give each change 2 weeks.

Does Eat Easier Club change my calories?

No — same food math, less friction. See Eat Easier Club for saving, sync, Chef Bento credits and scan history.

Sources (checked September 12, 2026)

• NHS overweight and obesity guidance: average energy use of around 2,000 kcal/day for women and 2,500 kcal/day for men; aim to lose 1-2 lb (0.5-1 kg) a week.
• NICE NG246 physical activity and diet: keep total energy intake below energy expenditure (an energy deficit); low-energy diets of 800-1,200 kcal/day only within a specialist multicomponent management service.