How Many Calories Should I Eat to Lose Weight?

How Many Calories Should I Eat to Lose Weight?: To lose weight, you need to eat fewer calories than your body burns in a day. The safest and most effective way is to subtract 10–20% from your TDEE (Total Daily Energy Expenditure). On average, this means women may aim for around 1,500–1,800 kcal, and men about 1,800–2,200 kcal per day. However, your exact target depends on factors like your age, weight, and activity level.

Calorie counting is growing in popularity across India, especially among young adults. But the confusion around numbers, macros, and supplements often delays results. Also, most people don’t know what TDEE means.

Here, we’ll show you how to calculate your own calorie target and understand TDEE, so you can easily find the answer to your question: How many calories should I eat to lose or gain weight? Find out how to buy the best health supplements that truly support long-term weight management and overall wellness.

This guide will show you how to:

• Calculate your daily calorie needs.
• Set realistic targets for fat loss.
• Balance macros for muscle retention.
• Multivitamins capsule for an easier, more effective approach.

As we mentioned earlier, the exact number of calories you need depends on your age, weight, and activity level. The table below will help you understand this better.

Estimated Daily Calorie Needs by Group, Age, and Activity Level

Activity Definitions:

• Sedentary: Little or no exercise
• Moderately Active: Exercise 3–5 days/week
• Active: Daily exercise or intense activity

Note: These values are general estimates. Always consult a certified dietitian for personalized recommendations.

What Are Calories?

Calories are units of energy. Your body uses calories from food to fuel everything from breathing to workouts.

• Energy Balance = Calories In - Calories Out
• Calorie Surplus = Weight Gain
• Calorie Deficit = Weight Loss
  

Understand BMR and TDEE

• BMR (Basal Metabolic Rate): Calories your body needs to function at rest.
• TDEE (Total Daily Energy Expenditure): BMR x Activity Level. This is the total number of calories your body burns in a day.

Why Calories Matter for Weight Loss?

Calories = energy. Eat more than you burn, and your body stores fat. Eat less, and it taps into stored fat for energy. Simple? To lose weight, you need a calorie deficit: eat fewer calories than your TDEE.

How Many Calories Should I Eat to Lose Weight? Understand How to Calculate?

Step 1: Calculate Basal Metabolic Rate (BMR) – (Mifflin-St Jeor Equation)

This is a scientifically approved formula to calculate your daily calorie needs:

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

Step 2: Multiply BMR by Activity Factor

• Sedentary (Little or No Exercise): BMR × 1.2
• Lightly active: BMR × 1.375
• Moderately active (Exercise 3-5 Days/Week): BMR × 1.55
• Very active (Daily Exercise): BMR × 1.725
• Extra active: BMR × 1.9

This gives you your Total Daily Energy Expenditure (TDEE), the calories you need to maintain your weight.

Step 3: Setting Your Weight-Loss Calorie Target

• To lose weight: Subtract 10–20% from TDEE.
• To gain muscle: Add 10–15% to TDEE.

Step 4: To lose fat safely: Reduce TDEE by 10–20%

So, the answer to your question "How Many Calories Should I Eat to Lose Weight?" is that a safe and effective method is to reduce your Total Daily Energy Expenditure (TDEE) by 10–20%. This small reduction helps your body burn fat without risking muscle loss or causing fatigue. For example, if your TDEE is 2,200 calories per day, your weight-loss target should be between 1,760 to 1,980 calories per day. This approach supports gradual, healthy fat loss while maintaining energy and performance.

Why it works:

• Keeps metabolism stable
• Maintains energy for workouts
• Reduces risk of binge-eating or burnout
  

Macronutrient Breakdown for Fat Loss

Your calories should come from the right macros:

• Protein: 1.6–2.2 g/kg (essential for muscle retention)
• Fats: 20–35% of total calories (hormonal balance)
• Carbs: Fill the rest (energy and recovery)

Example (1800 kcal):

• Protein: 150g = 600 kcal
• Fat: 60g = 540 kcal
• Carbs: 165g = 660 kcal

Role of Supplements in a Calorie Deficit

NutraX supplements can support your weight loss journey by ensuring adequate nutrient intake and aiding in muscle retention.

• Whey Protein Isolate: High-quality protein source with minimal calories. Ideal for post-workout recovery.
• BCAAs: BCAAs (Branch Chain Amino Acid) Help prevent muscle breakdown during workouts.
• Pre-Workout Supplements: Enhance energy and focus without adding significant calories.
• Multivitamins: Fill micronutrient gaps when dieting. Buy Multivitamins Online
  

Interested in optimising your supplement routine? Check out our guide on the Best Supplements for Muscle Growth and Fat Loss.

Putting It All Together: Sample Daily Plan (1,800 kcal)

Why Choose NutraX?

When you're serious about results, whether it’s fat loss, muscle gain, or maintaining your health, you need supplements that are proven, powerful, and precise. That’s what NutraX delivers.

Science-Backed Formula

NutraX designs every formula with lifestyle and nutrition gaps in mind. Whether you're looking to buy Isolate Whey Protein for lean muscle support or buy multivitamin capsules online to fill daily nutrient needs, NutraX makes sure you get maximum results with minimum guesswork.

Transparent Labels, No Surprises

Every NutraX product lists exact macros, calories, and ingredients. If you're tracking a calorie deficit or targeting macros, this level of precision helps you stay dialed in.

Conclusion: Small Steps, Big Changes

Understanding how many calories you need to eat to lose weight doesn’t have to be confusing. With the right approach, starting from calculating your TDEE, setting realistic calorie targets, and balancing your macros, you can take control of your fitness journey with confidence.
Remember, sustainable fat loss isn’t about extreme diets or starving your body. It’s about fuelling smart, moving with purpose, and filling nutritional gaps with the right support. Whether it’s whey protein for recovery or multivitamins for overall wellness, the right supplements make the process more effective and easier to follow.