Calories & Weight Loss

Daily calories for weight loss usually sit near 1,200–1,800 for many adults, set by a 300–750 kcal deficit and adjusted for body size and activity.

For steady weight loss, most adults create a daily deficit of 300–750 calories, which typically yields about 0.25–0.75 kg (0.5–1.5 lb) lost per week.

Most adults lose weight on a daily 500–750 kcal deficit or about 1,200–1,800 calories, adjusted to size, sex, and activity.

For weight loss, most women do best by eating about 300–500 fewer calories than their personal maintenance, landing near 1,200–1,800 calories per day.

For weight loss, eat 500–750 fewer than your maintenance; for many adults that lands near 1,200–1,800 calories per day.

For keto weight loss, start near maintenance minus 500–750 a day; for many adults that’s about 1,200–2,200 calories, based on body size and activity.

Most men create steady fat loss on 1,800–2,400 calories a day; set a 300–750 calorie deficit from your true maintenance for size, age, and activity.

Start ~500 kcal under maintenance; by age, women often target 1,300–1,700 and men 1,700–2,300 kcal daily for steady weight loss.

To lose 5 pounds you need about a 17,500-calorie total deficit; that’s 2,500/day for 1 week, ≈875/day across 3 weeks, or 500–1,000/day over 3–5 weeks.

About 3,500 calories per week; aim for a 500-calorie daily deficit to lose about 1 pound in seven days, assuming weight and activity are steady.