Losing weight requires creating a calorie deficit, which means burning more calories than you consume. To calculate your calorie needs for weight loss, you’ll need to determine your basal metabolic rate (BMR), activity level, and calorie deficit goal. With some simple math, you can figure out how many calories to eat per day to reach your target weight.
What is BMR and how is it used to calculate calorie needs?
Your basal metabolic rate (BMR) is the number of calories your body burns at rest in a 24-hour period. It represents the minimum amount of energy your organs need to function when you are completely at rest. To calculate your BMR, you’ll need to know your age, gender, height, and weight. Online BMR calculators can provide an estimate, or you can use the Mifflin-St. Jeor equation:
- For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
- For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Once you know your BMR, you can calculate your total daily energy expenditure (TDEE), which accounts for your activity level. Your TDEE represents the total number of calories you burn in a day including your BMR and physical activity. To determine your TDEE, multiply your BMR by an activity factor:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (light exercise 1-3 days/week): BMR x 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR x 1.55
- Very active (hard exercise 6-7 days/week): BMR x 1.725
- Extra active (very hard exercise and physical job): BMR x 1.9
Your TDEE is the number you’ll use to calculate your calorie intake for weight loss.
How big of a calorie deficit is needed for weight loss?
To lose weight, you need to create a calorie deficit by reducing your calorie intake below your TDEE. A common goal is a 500-calorie per day deficit which can result in 1 pound lost per week. The maximum recommended deficit is 1000 calories per day for steady weight loss of up to 2 pounds per week.
Here are some general calorie deficit guidelines for weight loss:
- Mild deficit = 200-300 calories per day (0.5-1 lb per week)
- Moderate deficit = 500-700 calories per day (1-1.5 lbs per week)
- Aggressive deficit = 800-1000 calories per day (1.5-2 lbs per week)
Creating too large of a calorie deficit through very low calorie diets can backfire and cause your metabolism to slow down. A moderate deficit of 500 calories is a good starting point for healthy, sustainable weight loss.
How to calculate your calorie intake for weight loss
Once you know your TDEE and deficit goal, you can calculate your target calorie intake for weight loss. Simply subtract your desired deficit from your TDEE to get your calorie goal.
For example, if your TDEE is 2,000 calories and you want a 500 calorie deficit, your target calories would be 1,500 calories per day.
Here is the simple calculation:
- Total Daily Energy Expenditure – Calorie deficit goal = Target calories for weight loss
- 2,000 TDEE – 500 calorie deficit = 1,500 calories
This 500-calorie deficit would have you losing about 1 pound per week. If your activity level changes, you can recalculate your TDEE and adjust your calorie intake as needed to keep losing weight.
How to create a calorie deficit through diet
To reach your target calorie intake, you’ll need to plan your meals and snacks accordingly. Here are some tips for creating a calorie deficit through your diet:
- Focus on high protein foods which keep you feeling fuller for longer like lean meats, eggs, legumes, and dairy products.
- Eat plenty of low-calorie fruits and vegetables which provide nutrients and volume.
- Choose whole grains like oats, quinoa, and brown rice over processed grains.
- Limit added sugars, sugary drinks, and empty calorie foods like sweets, desserts, and fried foods.
- Watch your portion sizes of calorie-dense foods like oils, nuts, avocados, and cheese.
- Cook at home more where you can control ingredients and portions.
Making vegetables, fruits, lean proteins, and whole grains the foundation of your meals can help reduce overall calorie intake while keeping you full.
How to create a calorie deficit through exercise
Along with diet, increasing your physical activity levels is key for weight loss. Exercise helps burn additional calories to widen your deficit. Aerobic exercise like brisk walking, jogging, cycling, and swimming is especially effective at burning calories. Resistance training also helps by building muscle which raises your resting metabolism.
Aim for at least 150 minutes of moderate intensity aerobic activity per week. This could be 30 minutes of brisk walking 5 days a week. Adding 2-3 days of resistance training is also recommended. Don’t forget to account for your increased activity level in your TDEE calculation.
Here are some tips for burning extra calories through exercise:
- Take a brisk 30-minute walk on most days of the week
- Jog, run, cycle or swim 3-4 days per week
- Take aerobics, dance, or spinning classes
- Do bodyweight exercises like squats, lunges, planks at home
- Lift weights 2-3 days per week focusing on compound exercises
- Reduce sedentary time by standing more, taking breaks from sitting, using a standing desk
How many calories should I eat for my body type?
Rather than calculating calories based on body type, focus on your personalized TDEE and calorie deficit for weight loss. Male or female, short or tall, young or old – the same rules of energy balance apply. The number of calories required for weight loss will differ from person to person depending on their unique stats and activity levels.
That said, taller or more muscular individuals tend to have a higher TDEE. Men also tend to have more muscle mass and a higher metabolic rate than women. Older adults may also require fewer calories than younger adults. But regardless of demographics, a 500-1000 calorie per day deficit from your maintenance levels is recommended for losing 1-2 pounds per week.
Estimated calorie needs by age and gender:
| Gender | Sedentary | Moderately Active |
|---|---|---|
| 19-25 year old male | 2,400-2,600 calories | 2,800-3,000 calories |
| 19-25 year old female | 1,800-2,000 calories | 2,000-2,200 calories |
| 26-50 year old male | 2,200-2,400 calories | 2,600-2,800 calories |
| 26-50 year old female | 1,800 calories | 2,000-2,200 calories |
| 51+ year old male | 2,000-2,200 calories | 2,400-2,600 calories |
| 51+ year old female | 1,600-1,800 calories | 1,800-2,000 calories |
These are just general estimates. Your personal needs may vary significantly based on your unique stats, body composition, and lifestyle.
Should I eat the same calories every day to lose weight?
You don’t need to eat the exact same number of calories every single day to lose weight. However, keeping your daily calorie intake within the same target range most days can promote steady, sustainable weight loss. Fluctuating your calories drastically from day to day can make it harder to stay consistent.
That said, a 100-200 calorie fluctuation won’t make a huge impact as long as your weekly average remains aligned with your target deficit. So don’t stress about getting your calorie intake down to the exact number every day. Aim to keep it within your goal range for most days.
How to adjust your calorie intake during weight loss plateaus
If your weight loss stalls despite consistently eating in a calorie deficit, you may need to adjust your calorie intake or activity levels. Here are some tips to get over a plateau:
- Recalculate your TDEE and target deficit – your calorie needs may have changed as you lost weight
- Temporarily widen your deficit by 100-200 calories per day
- Increase your exercise, adding extra cardio or strength training sessions
- Mix up your workouts to keep your body guessing
- Be very strict about weighing portions and counting calories – make sure you’re accurately tracking
- Consider intermittent fasting to give your body a metabolic boost
- Rule out medical causes like thyroid issues or metabolic conditions
Plateaus are common and can last weeks or months. Patience and persistence along with adjusting your calorie intake and activity levels can help break through a plateau.
Example meal plan for a 2,000 calorie target
Here is a sample 2,000 calorie meal plan for weight loss using common healthy foods:
Breakfast (400 calories)
- 1 cup oatmeal – 300 calories
- 1 cup lowfat milk – 100 calories
Lunch (500 calories)
- Tuna salad sandwich:
- 2 slices whole grain bread – 140 calories
- 1 can tuna – 170 calories
- 1 tbsp light mayo – 50 calories
- Lettuce, tomato, onion – 40 calories
- 1 medium apple – 95 calories
Dinner (600 calories)
- 3 oz grilled chicken breast – 140 calories
- 1 cup cooked brown rice – 220 calories
- 1 cup steamed broccoli – 55 calories
- Salad with 2 cups lettuce, tomatoes, cucumbers, 1 tbsp dressing – 185 calories
Snacks (500 calories)
- 1 medium banana – 105 calories
- 1 oz nuts – 165 calories
- 1 stick light string cheese – 80 calories
- Baby carrots with 2 tbsp hummus – 150 calories
This provides a balanced mix of protein, carbs, fat, and fiber from wholesome foods to help you feel satisfied while cutting calories.
Conclusion
Calculating your calorie needs for weight loss takes some math, but provides a simple, reliable approach for losing weight in a healthy, sustainable way. Determine your calorie maintenance level, choose an appropriate deficit based on your goals, and adjust your diet and exercise habits accordingly. Tracking your progress and adapting as needed can help ensure lasting results.