For most people, eating 1,200-1,800 calories per day creates enough of a deficit to lose 1-2 lbs per week. Your exact number depends on your body and activity level.
Find out exactly how many calories you should eat to lose weight safely
Got your number? Now track it daily.
Knowing is easy. Actually hitting that number every day is hard — unless you have AI tracking for you.
To lose weight, you need to eat fewer calories than you burn. For most adults:
But these are rough ranges. Your actual number depends on your height, weight, age, and how active you are. The calculator above gives you a personalized target.
Eating too few calories slows your metabolism and leads to muscle loss. Eating too many means no weight loss.
The sweet spot? A 500-calorie deficit from your maintenance level. This creates steady, sustainable weight loss of about 1 lb per week — without feeling starved.
For a complete breakdown of your daily needs, use our Daily Calorie Needs Calculator.
For many women, yes — but it's the minimum. Going below 1,200 calories (or 1,500 for men) without medical supervision can slow metabolism, cause nutrient deficiencies, and lead to muscle loss. Most people do better at 1,400-1,600 calories.
At a 500-calorie deficit, expect to lose about 1 lb per week. At a 750-calorie deficit, about 1.5 lbs per week. Faster than that is usually unsustainable and can backfire.
Usually tracking errors. Oils, sauces, and "small bites" add up fast. Studies show people underestimate intake by 40-50%. Try tracking more accurately for 2 weeks with photo-based logging.
You have your number. Now you need to hit it every day. 465cal makes tracking effortless — just snap a photo of your meal.
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Medical Review by 465Cal Nutrition Team • Fact-checked for accuracy