To lose weight, eat about 300 to 500 calories below your TDEE, the number of calories you burn in a day. For many adults that lands somewhere between 1500 and 2200 calories, but the honest answer is that it depends on your weight, height, age, sex and how active you are. Here is how to find your own number rather than a generic one.
The one-line method
- Work out the calories you burn in a day (your TDEE).
- Subtract 300 to 500 for steady weight loss of about 0.25 to 0.5 kg a week.
That deficit is the whole game. A larger deficit loses faster but is harder to sustain and risks muscle loss, so most people do best in that range.
Why generic numbers mislead
You have probably seen "1200 for women, 2000 for men". Those are averages, and using an average can set your target hundreds of calories too high or too low.
| Person | Rough maintenance | Rough loss target |
|---|---|---|
| Smaller, less active | 1700 to 1900 | 1300 to 1500 |
| Average build, lightly active | 2100 to 2400 | 1700 to 2000 |
| Larger or very active | 2600 to 3000+ | 2200 to 2600 |
These are illustrative. Your real number comes from your own stats, not a bracket.
Work out your own number
TDEE calculator
Sex
Age
Height
Weight
Activity level
Goal
MAINTENANCE (TDEE)
2,711 kcal / day
YOUR DAILY TARGET TO LOSE WEIGHT
2,210 kcal
144 g
Protein
265 g
Carbs
64 g
Fat
At this target you would lose about 0.5 kg a week, a steady, safe pace.
Get this tracked for you
forme sets this target automatically, then tracks your calories and macros from a quick scan, led by a personal food score. No maths, no logging every gram.
How low is too low?
As a general guide, do not go below about 1200 calories for women or 1500 for men without professional support, and try not to target below your BMR (the energy you burn at rest). Very low intakes are hard to stick to, can cost you muscle, and often backfire into rebound eating.
Do the calories have to be perfect?
No. Aim for a sensible target and look at the scale trend over two to three weeks, not day to day. If the trend is not moving, trim 100 to 150 calories. If you feel wrecked, add some back. The target is a dial, not a rule.
What about what you eat, not just how much?
Calories decide weight, but food quality decides how the deficit feels. Protein keeps you full and protects muscle, fibre and less processed foods keep hunger steadier, so the same calorie target is far easier to hold on better-quality food.
Get a target built around you
forme sets your calorie and macro target from your own stats and goal, then tracks your day from a scan. No generic brackets, no logging every gram.
A faster way to your number
Rather than working through the maths each time, forme calculates your maintenance calories, applies a safe deficit for your goal and pace, and gives you a daily target with protein, carbs and fat. As you log and weigh in, it keeps the number accurate, so you are never chasing a stale figure.
The bottom line
Find the calories you burn in a day, subtract 300 to 500, and adjust to your real-world results. Keep protein high so the deficit is comfortable, and do not chase a number so low you cannot sustain it. This is food guidance to help you reach your own goals, not medical or dietary advice.