Written and maintained by Christin Bowles, founder of TidyCalcs.
A common starting point is to eat about 500 calories a day below what you burn, which tends to produce roughly a pound of weight loss a week. For a lightly active 175 pound woman that works out to about 1,530 calories a day. For a lightly active 175 pound man it is about 1,890. The tables below show targets for other weights.
Daily calories for women
These figures assume a 35 year old, 5 foot 4 woman. Maintenance is the number of calories that keeps your weight steady. The last column is lightly active maintenance minus 500, rounded to the nearest 10. Your own height, age, muscle mass and daily movement will move these numbers up or down.
Women — estimated daily calories
| Body weight | Maintain (mostly sitting) | Maintain (lightly active) | To lose about 1 lb a week |
|---|---|---|---|
| 150 lb | 1,630 | 1,870 | 1,370 |
| 175 lb | 1,770 | 2,030 | 1,530 |
| 200 lb | 1,900 | 2,180 | 1,680 |
| 225 lb | 2,040 | 2,340 | 1,840 |
| 250 lb | 2,180 | 2,490 | 1,990 |
Daily calories for men
These figures assume a 35 year old, 5 foot 10 man, with the same method as above.
Men — estimated daily calories
| Body weight | Maintain (mostly sitting) | Maintain (lightly active) | To lose about 1 lb a week |
|---|---|---|---|
| 150 lb | 1,950 | 2,230 | 1,730 |
| 175 lb | 2,080 | 2,390 | 1,890 |
| 200 lb | 2,220 | 2,540 | 2,040 |
| 225 lb | 2,350 | 2,700 | 2,200 |
| 250 lb | 2,490 | 2,850 | 2,350 |
The calorie target depends more on your weight than most people expect. A 250 pound woman who is lightly active can lose about a pound a week eating roughly 1,990 calories, which is about 600 more than a 150 pound woman needs for the same pace.
Get your own number
Enter your age, height, weight and activity level to see your personal calorie target.
Calorie Calculator → Macro Calculator →How to use these numbers
Do not go too low. General guidance is not to eat below about 1,200 calories a day as a woman or 1,500 as a man without medical supervision. If your target is lower than that, pick a smaller deficit and give yourself more time.
Treat the numbers as a starting point. The 500 calorie rule comes from the estimate of about 3,500 calories per pound of body fat. Real results vary, and weight loss usually slows over time, so judge your progress over several weeks and adjust. The page on how many calories it takes to lose a pound explains the math.
Know where you stand. Your BMI and the guide on how many calories you need each day give more context. If you have a medical condition, are pregnant or are taking medication, talk to a doctor or registered dietitian before changing how you eat.
Sources and further reading
For independent, authoritative information on this topic, these are good places to start:
- Centers for Disease Control and Prevention: Losing weight — guidance on steady, sustainable weight loss.
This is general information, not medical advice. Results are estimates and your needs may differ. Check with a doctor or registered dietitian before starting a weight loss plan.
Common questions
How many calories should I eat to lose weight?
A common starting point is about 500 calories a day below what you burn, which tends to lead to roughly a pound lost per week. For a lightly active 175 pound woman that is about 1,530 calories a day, and for a lightly active 175 pound man about 1,890.
How many calories do I burn in a day?
Your daily burn is your resting energy use multiplied by an activity factor. The tables use the Mifflin-St Jeor equation for a 35 year old, 5 foot 4 woman or 5 foot 10 man. Use the Calorie Calculator for your own height and age.
What is the lowest number of calories I should eat?
General guidance is not to go below about 1,200 calories a day for women or 1,500 for men without medical supervision. If your target comes out lower, choose a smaller deficit or a longer timeline.
Is a 500 calorie deficit really one pound a week?
It is a rule of thumb based on about 3,500 calories per pound of body fat. Real results vary and tend to slow as you lose weight, so track your trend over several weeks.
Do I need to count macros?
Not necessarily. Total calories drive weight change, but protein and food quality affect hunger and muscle retention. The Macro Calculator can help if you want a protein target.