How many calories per day to lose weight?
To lose weight, eat about 300 to 500 kcal below your maintenance (TDEE). Calculate maintenance first, then apply the deficit — without going too low.
Calculate my deficitDeficit and loss pace
One kilo of fat is about 7,700 kcal: a 500 kcal/day deficit ≈ 0.5 kg lost per week. Don't go below ~1,200 kcal (women) or ~1,500 kcal (men).
These are only estimates: metabolism adapts. Weigh yourself over 2–3 weeks and adjust. To track what you actually eat, Volumeal shows a confidence range rather than a fake exact number.
Tools: calorie calculator · deficit calculator · count from a photo.
See also
Frequently asked questions
How many calories per day to lose weight?＋
Your maintenance (TDEE) minus 300 to 500 kcal. Calculate maintenance then apply the deficit.
Is cutting too much dangerous?＋
Yes: below ~1,200 kcal (women) / ~1,500 (men) or beyond a 20–25% deficit, you risk muscle loss and deficiencies.
By Can Ozmen, founder of Volumeal · Updated July 3, 2026 · Method & sources