How Many Calories Should You Eat to Lose Weight?

Every successful diet — keto, fasting, low-carb, flexible — works for one reason: it puts you in a calorie deficit, burning more energy than you consume. Understand this and weight loss stops being confusing.

Step 1: Find your maintenance calories

Your maintenance level is the number of calories that keeps your weight stable. A rough estimate is 14-16 calories per pound of bodyweight for moderately active people. Track your intake and weight for two weeks to dial in your real number.

Step 2: Create a moderate deficit

Subtract 15-25% from maintenance — typically 300-600 calories a day. This produces steady fat loss of about 0.5-1% of bodyweight per week without crushing your energy or muscle. Aggressive deficits backfire through muscle loss, fatigue and rebound eating.

Step 3: Prioritise protein

In a deficit, protein preserves muscle and controls hunger. Aim for around 0.8-1g per pound of bodyweight. High-protein meals keep you fuller on fewer calories — the single most useful diet upgrade.

Step 4: Track and adjust

Log your food for accuracy — most people underestimate intake dramatically. If the scale stalls for 2-3 weeks, trim calories slightly or add movement. Weight fluctuates daily, so judge trends over weeks, not days.

The takeaway

Estimate maintenance, subtract a moderate deficit, keep protein high, and track consistently. Sustainable weight loss is a math problem you can absolutely solve.