How Many Calories Should I Eat To Lose Weight?

A starting number, not a destiny

Estimates are blunt. A workable start for many adults is roughly body weight in pounds × 11–13 calories, or 300–500 below whatever you were eating when weight was stable. Then watch a weekly average for 2–3 weeks and move 150–250 calories if nothing happens.

Faster than about 0.7% of body weight per week usually costs muscle and mood. Slow and boring wins. See whether you should count at all.

Hold the muscle

• Protein 1.6–2.2 g/kg. High-protein foods first.
• Lift 2–4 days. The deficit does not replace the bar.
• Sleep 7+ hours. Tired people eat the pantry.

Hunger is information

If you are wrecked and cold at week two, the cut is too hard. Add 200 calories of protein and starch, not a “cheat weekend” that undoes the week. Related: plateaus and macros.

Reviewed September 2026. Not medical advice.