Calories & Weight Loss: How Many Do You Need?

Understanding Calories and Weight Loss

The fundamental principle of weight loss is energy balance: to lose weight, you need to consume fewer calories than you burn. But how many calories do you actually need?

Your Basal Metabolic Rate (BMR)

BMR is the number of calories your body burns at complete rest just to keep you alive. It accounts for 60-75% of your total daily energy expenditure. We use the Mifflin-St Jeor equation, which is considered the most accurate:

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

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

Total Daily Energy Expenditure (TDEE)

Your TDEE is your BMR multiplied by an activity factor. This gives you the total calories you burn in a day.

Creating a Deficit

For safe, sustainable weight loss, aim for a deficit of 500-1000 calories per day, which translates to 0.5-1 kg of weight loss per week.

Minimum Calorie Intake

Women should generally not eat fewer than 1,200 calories per day, and men not fewer than 1,500 calories per day, without medical supervision.

Quality Matters

Not all calories are created equal. Focus on: