Weight Loss 101: How Many Calories Should You Eat Daily?

Weight loss is a process that comes about with its fair share of struggles, like skipping on favourite fast foods, saying no to the serving of ice cream after a meal, and getting yourself out of bed in the morning for a run. Weight loss requires effort, and all of this begins with the first step, which is calculating the number of calories you should eat in a day. So get your pens and sheets out and calculate your daily caloric requirement. 

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How Many Calories Should You Eat Daily?

When it comes to weight loss, one of the first questions everyone asks is, “How many calories should I eat every day?” The answer isn’t as simple as a one-size-fits-all number because no two bodies are the same. Your daily calorie needs depend on several factors, including your age, gender, height, weight, activity level, and overall health goals.

What Are Calories, Anyway?

Calories are units of energy. Everything you eat and drink contains calories, and your body uses them as fuel for everything from blinking to sprinting. Calories work like a seesaw: on one side are the calories you consume, and on the other side are the calories you burn. If the seesaw tips toward the consume side, you start gaining weight, and if it tips toward the burn side, you start losing weight. 

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The Basic Rule of Weight Loss

At its core, weight loss happens when you create a calorie deficit, which means burning more calories than you consume. Typically, a deficit of 500–1,000 calories per day results in a safe and sustainable weight loss of 1–2 pounds (0.5–1 kg) per week.

So, How Many Calories Should You Eat?

Here’s a general idea based on activity level for an average adult:

Note: These are general estimates. Your ideal intake may vary depending on your individual goals and health status.

To lose weight, you’ll typically aim to eat 300–700 calories fewer than your body burns in a day. For example, if your body needs 2,200 calories to maintain your weight, eating around 1,700–1,900 calories per day can help you lose weight steadily.

How to Calculate Your Caloric Need?

If you are eager to find the amount of calories specifically tailored according to your body metrics, like weight and height, here are two steps for it: 

1. Find Total Daily Energy Expenditure  

2. Subtract 500-1000 calories to maintain a caloric deficit 

Step 1: Find Total Daily Energy Expenditure 

TDEE stands for Total Daily Energy Expenditure. It is an estimate of how many calories your body needs per day to maintain your current weight based on your activity level.

TDEE = BMR × Activity Level

To calculate your TDEE, follow these two steps:

Calculate BMR (Basal Metabolic Rate)

Your BMR is the number of calories your body needs at rest, just to perform basic functions like breathing, circulation, and cell repair.

Use the Mifflin-St. Jeor Equation (most accurate for modern use):

• For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

• For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Multiply BMR by Your Activity Level

This gives you your TDEE — the total number of calories you burn each day based on your lifestyle.

Step 2: Subtract 500-1000 calories to maintain a caloric deficit 

After finding TDEE, subtract 500-1000 calories from it. This is the amount of calories required to lose weight sustainably.

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Online Tools for Finding Caloric Requirements

If all the maths and the formulas seem confusing, you can use a TDEE (Total Daily Energy Expenditure) calculator online to estimate your daily calorie burn. This takes into account your Basal Metabolic Rate (BMR) plus physical activity. Once you know your TDEE, subtract 500–700 to find your weight loss calorie target.

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Bottom Line

No magic number fits everyone. But understanding how calories work, and how many your body needs, can give you real control over your weight loss journey. Start by knowing your maintenance needs, create a calorie deficit with nutritious foods and consistent movement, and remember: slow and steady wins the race. Weight loss is a journey, not a sprint, and thankfully, you don’t have to give up everything you love to get there.

Talk to a licensed online doctor or the best nutritionist near you from all major cities of Pakistan, including Lahore, Islamabad, and Karachi, through Apka Muaalij. Book your consultation today by visiting the website or calling the quick support team (042) 32380001.

Frequently Asked Questions ( FAQs)

How many calories should I eat a day to lose weight?

To lose weight, you typically need to eat 500–1,000 fewer calories than your maintenance level per day, which usually results in a weight loss of 1–2 pounds per week.

What is a calorie deficit?

A calorie deficit occurs when you consume fewer calories than your body burns, leading to weight loss.

How many calories should men eat to lose weight?

Men typically require around 1,500–2,000 calories per day for weight loss, depending on activity level and body composition.

How many calories should women eat to lose weight?

Women usually need about 1,200–1,800 calories per day for weight loss, depending on age, metabolism, and activity level.

Do exercise and calories go hand in hand?

Yes, exercise increases the number of calories you burn, which can help create a larger calorie deficit and support weight loss.

What happens if I eat too few calories?

Eating too few calories can slow your metabolism, cause muscle loss, and lead to nutritional deficiencies.