Search "how many calories should I eat to lose weight" and you'll get answers ranging from 1,200 to 2,500 — all claiming to be correct. The truth is there's no single right number; there's a right number for you, based on your body size, activity level, and how aggressively you want to lose fat.
Step 1: Find your maintenance calories
Maintenance calories are what keeps your weight stable — no gain, no loss. A quick estimate: multiply your bodyweight in kilograms by roughly 30-33 if you're moderately active (some walking, a few workouts a week). This isn't perfectly precise, but it's a solid starting point. FitPlanCoach calculates a more personalized estimate for you automatically based on your profile, activity level, and goals.
Step 2: Choose a sustainable deficit
A pound of fat is roughly 3,500 calories. To lose about 0.5kg (1lb) per week — a pace that's sustainable and preserves muscle — aim for a deficit of around 500 calories per day below maintenance.
Bigger deficits (800-1000+ calories) feel faster on paper, but they're harder to sustain, often lead to muscle loss alongside fat loss, and tend to end in a rebound. Slow and steady genuinely does win here — both for your results and your sanity.
Step 3: Don't go too low
Cutting calories drastically low (under 1,200-1,500 for most adults, depending on size) isn't just uncomfortable — it can backfire. Very low intakes make it hard to get enough protein and micronutrients, tank your energy for training, and often lead to bingeing later. A moderate, livable deficit you can maintain for months beats an extreme one you abandon after two weeks.
Step 4: Track and adjust — don't set and forget
Your calculated number is a starting estimate, not a guarantee. Track your intake and your weight (ideally a weekly average, since day-to-day weight fluctuates with water and food volume) for 2-3 weeks. If your weight isn't trending down, reduce calories slightly. If it's dropping faster than planned and you're feeling drained, eat a bit more. This is normal — everybody's real-world metabolism differs slightly from the formula.
What actually matters more than the exact number
Hitting your calorie target consistently, day after day, matters far more than getting the number perfectly precise. Log your food honestly in FitPlanCoach's food diary, watch your weekly trend rather than obsessing over daily fluctuations, and give any given calorie target at least 2-3 weeks before deciding whether to adjust it.