Question
What this page answers
This page helps you see how many calories to eat to lose weight without guessing at the size of the deficit.
Health toolWeight loss calories
How Many Calories to Lose Weight
Use this page when you want a direct answer to how many calories to eat to lose weight. It turns maintenance calories into a practical target so the plan feels easier to follow. If the target feels too low, reduce the deficit before you force the plan.
Updated: April 27, 2026
What you will get
Clear input, result, and explanation in one place
Weight loss calories
The result shows a daily calorie target and a rough pace of change.
The estimate assumes the deficit is maintained consistently over the selected weeks.
How it works
Deficit in plain language
A smaller deficit is usually easier to stick to, while a larger deficit may move the estimate faster but can be harder to maintain.
Calculator
Enter your values and review the result
Inputs
Live updatesWeight loss intake panel
Enter maintenance calories and a daily deficit to estimate a weight loss target.
The estimate assumes the deficit is maintained consistently over the selected weeks.
Result
Weight loss calories
The result shows a daily calorie target and a rough pace of change.
Current estimate
$1,900 per day target
Estimated change over 8 weeks: 2.2 kg.
Supporting details
- Weekly deficit: $2,100
- Total deficit: $16,800
Example
Example calculation
If maintenance is 2,200 calories and you use a 300 calorie deficit, the target becomes about 1,900 calories per day. That gives you a practical starting point rather than a vague rule.
Interpretation
What the result means
The result is useful if it feels realistic in the context of your day. A target that is too low can be harder to follow than a slightly slower plan.
Next step
What to do next
If the target feels sensible, use the calorie calculator to compare your daily intake and the TDEE calculator to check your activity context.
Trust note
Estimate only
This is a planning estimate, not a health prescription. Adjust it to your routine, training, and wellbeing rather than trying to force one fixed number.
Common questions
Usually a moderate deficit from maintenance is the most practical starting point.
Not always. Larger deficits can be harder to sustain and may reduce energy.
Yes. Maintenance is the starting point and the deficit is the adjustment.
Yes. Smaller deficits are often easier to keep up.
Reduce the deficit or revisit your maintenance estimate and activity level.
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Weight Loss Calculator
Estimate a weight loss target from your maintenance calories and a chosen daily deficit.
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Maintenance Calories Calculator
Estimate the calories needed to maintain your current weight, compare activity levels, and use the result as a practical baseline for diet planning.
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Calorie Calculator
Estimate daily calorie needs with the Mifflin-St Jeor formula, activity level, and goal targets for maintenance, weight loss, or weight gain.
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TDEE Calculator
Estimate total daily energy expenditure from your age, weight, height, sex, and activity level.
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