How many calories per day to lose weight?

It's THE question everyone asks when they want to lose weight: how many calories should I eat per day? The answer isn't a universal number, but a personalized calculation based on your profile, your activity and your goals.

Understanding the calorie balance

Your weight is the result of a simple equation:

• Calories consumed > calories burned = weight gain
• Calories consumed < calories burned = weight loss
• Calories consumed = calories burned = maintenance

To lose weight, you need to create a calorie deficit. But not just any way.

Step 1: Calculate your basal metabolic rate (BMR)

Your basal metabolic rate is the energy your body burns at rest to function (breathing, digestion, temperature regulation, cellular functions). It represents 60 to 75% of your total expenditure.

Mifflin-St Jeor formula

This is the most accurate formula according to scientific studies:

Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5

Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Real examples

Woman, 30 years old, 65 kg, 165 cm: BMR = (10 x 65) + (6.25 x 165) - (5 x 30) - 161 = 1,370 kcal

Man, 28 years old, 80 kg, 178 cm: BMR = (10 x 80) + (6.25 x 178) - (5 x 28) + 5 = 1,778 kcal

You can also use our calorie calculator for an instant result.

Step 2: Calculate your total expenditure (TDEE)

Your basal metabolic rate is only part of your expenditure. To get your total daily energy expenditure (TDEE), multiply your BMR by an activity coefficient:

Continued examples

Woman, 30, lightly active: TDEE = 1,370 x 1.375 = 1,884 kcal/day

Man, 28, moderately active: TDEE = 1,778 x 1.55 = 2,756 kcal/day

Step 3: Apply the right deficit

The ideal deficit: 300-500 kcal

A deficit of 300 to 500 kcal per day is optimal for most people. Here's what it gives:

The numbers from our examples

Woman, 30:

• TDEE: 1,884 kcal
• Weight loss target: 1,384 - 1,584 kcal/day

Man, 28:

• TDEE: 2,756 kcal
• Weight loss target: 2,256 - 2,456 kcal/day

Limits you should never cross

• Women: never drop below 1,200 kcal/day
• Men: never drop below 1,500 kcal/day

Below that, you risk nutritional deficiencies, massive muscle loss, and severe metabolic slowdown.

The ideal macronutrient split

Knowing how many calories to eat isn't enough. The macro split determines the quality of your weight loss.

Recommended split for weight loss

Practical example (1,800 kcal/day)

• Protein: 30% = 540 kcal = 135g
• Fat: 27% = 486 kcal = 54g
• Carbs: 43% = 774 kcal = 194g

How to track your calories effectively

Method 1: precise tracking (2-4 weeks)

For the first few weeks, track your calories rigorously to calibrate your eye. With Kalo, it's simple: send a message or a photo of your meal on WhatsApp. Kalo automatically calculates calories and macros.

Method 2: portion estimation

Once you're used to it, you can estimate your portions:

• 1 palm = 1 serving of protein (~120-150g)
• 1 closed fist = 1 serving of carbs (~150g cooked)
• 1 thumb = 1 serving of fat (~15g)
• 2 open hands = 1 serving of vegetables

Method 3: intermittent tracking

The most sustainable method: track your calories 3-4 days per week (including 1 weekend day). It's enough to stay on track without becoming obsessive.

5 mistakes that skew your math

1. Forgetting liquid calories

A latte with whole milk: 200 kcal. A fresh-squeezed orange juice: 110 kcal. A glass of wine: 130 kcal. Liquid calories count and are often overlooked.

2. Underestimating portions

Most people underestimate their portions by 20 to 50%. 100g of raw pasta makes about 220g cooked, not 100g cooked.

3. Ignoring sauces and seasonings

1 tablespoon of olive oil: 120 kcal. A squeeze of ketchup: 20 kcal. The vinaigrette in your salad: 150-200 kcal. It adds up.

4. Compensating exercise with food

"I ran 30 minutes, I can have a burger." The catch: 30 min of running burns about 300 kcal. A burger contains 700+.

5. Not adjusting over time

Your TDEE drops as you lose weight. Recalculate it every 5 kg lost.

When to adjust your calories

You need to readjust your calories in these situations:

• Stalled for 2+ weeks: cut by 100-150 kcal
• Losing too fast (> 1% of weight/week): add 100-200 kcal
• Persistent fatigue / strength loss: add 200 kcal and check your protein
• After 5 kg lost: recalculate your TDEE with your new weight

Quick FAQ

Q: Is 1,200 kcal/day enough for a woman? A: It's the absolute minimum. At this level, favor ultra-nutritious foods and consider medical supervision.

Q: Should I eat back my exercise calories? A: No, unless you do more than 1h of intense sport. The activity coefficient in the TDEE calculation already accounts for it.

Q: Are calories the same every day? A: You can cycle your calories (more on training days, less on off days) as long as the weekly average stays within your target.

Conclusion

To lose weight, you need to know your TDEE and apply a 300-500 kcal deficit. No need to eat 1,200 kcal or cut out carbs. A moderate deficit, high protein, and consistent tracking will give you lasting results.

With Kalo, tracking is as simple as a WhatsApp message. Try it free and find out how many calories you really eat.