Health
How Many Calories Should I Eat to Lose Weight?
BMR, maintenance calories and a safe deficit, worked through step by step, plus why weight loss slows and easy Indian food swaps.
By Team Vind · Updated · 6 min read
Losing weight comes down to eating a little less than your body burns, consistently, for months. The hard part is knowing how much less. Too small a cut and nothing changes; too big and you're hungry, tired and back where you started. Here's how to find your number.
Step 1: your BMR (calories at rest)
The Mifflin–St Jeor equation is the most accurate everyday formula for resting calories:
Men: 10 × kg + 6.25 × cm − 5 × age + 5 · Women: 10 × kg + 6.25 × cm − 5 × age − 161
Example: a 34-year-old woman, 72 kg, 158 cm: 10 × 72 + 6.25 × 158 − 5 × 34 − 161 = 1,380 kcal a day.
Step 2: your maintenance calories (TDEE)
Multiply the BMR by your activity level to get the calories you burn in a normal day:
| Activity | Multiply BMR by | For the example |
|---|---|---|
| Sedentary: little or no exercise | × 1.2 | 1,650 kcal |
| Light: exercise 1–3 days a week | × 1.375 | 1,890 kcal |
| Moderate: exercise 3–5 days a week | × 1.55 | 2,130 kcal |
| Active: exercise 6–7 days a week | × 1.725 | 2,370 kcal |
| Very active: hard exercise or a physical job | × 1.9 | 2,620 kcal |
She exercises a couple of times a week, so "light": 1,380 kcal × 1.375 = 1,890 kcal. Eating this much keeps her weight steady.
Step 3: subtract a sensible deficit
1 kg of body fat ≈ 7,700 kcal · 0.5 kg a week ≈ 550 kcal a day
To lose about half a kilo a week, she eats around 1,890 kcal − 550 = 1,340 kcal a day. That's a steady, sustainable pace: about 2 kg a month, or 12 kg in six months.
Try it: Calorie & TDEE Calculator
Your Daily Calories
Calories for each goal
| Goal | Calories a day | Note |
|---|---|---|
| Lose 1 kg a week | 1,120 kcal | Below safe minimum — not advised |
| Lose 0.5 kg a week | 1,670 kcal | 75% of maintenance |
| Lose 0.25 kg a week | 1,950 kcal | 88% of maintenance |
| Maintain weight | 2,220 kcal | 100% of maintenance |
| Gain 0.25 kg a week | 2,500 kcal | 112% of maintenance |
| Gain 0.5 kg a week | 2,770 kcal | 125% of maintenance |
How fast is safe?
- 0.25–0.5 kg a week is realistic for most people and easy to keep up.
- Up to 1 kg a week is possible if you have a lot to lose, but it needs a large deficit.
- Don't go below about 1,200 kcal a day for women or 1,500 for men without medical supervision. Very low intakes cost muscle and make the weight come back faster.
Small swaps that add up
| Instead of | Try | Saves about |
|---|---|---|
| 2 cups of sweet chai a day | Chai with half the sugar | 60 kcal |
| 2 puris | 2 phulkas (no ghee) | 150 kcal |
| A 300 ml cold drink | Nimbu pani without sugar | 120 kcal |
| A plate of samosas (2) | A bowl of sprouts chaat | 300 kcal |
| A handful of namkeen | A handful of roasted chana | 70 kcal |
Keep protein high (dal, paneer, eggs, curd, chicken) to stay full and protect muscle; the protein calculator gives your target. And check where you're aiming: BMI cut-offs for Indians are lower than the global ones.
Frequently asked questions
How many calories should a woman eat to lose weight?
It depends on her size and activity. Many women lose about 0.5 kg a week on 1,400 to 1,700 kcal a day. Work out your maintenance calories and subtract about 500.
Is 1,200 calories a day enough?
It's the usual lower limit for women without medical supervision. Most people lose weight well on more than that, which is easier to sustain.
Can I lose weight without counting calories?
Yes, by cutting sugary drinks, fried snacks and large portions, and eating more protein and vegetables. Counting just tells you how big the change needs to be.
Why am I not losing weight on a deficit?
Common reasons are underestimating portions and oils, water retention, and a lower BMR after earlier weight loss. Track for two to four weeks before changing the plan.
Sources
- Mifflin MD, St Jeor ST et al. A new predictive equation for resting energy expenditure. Am J Clin Nutr, 1990
- ICMR–NIN: Dietary Guidelines for Indians (2024)
Last reviewed: 10 October 2026