To lose weight you eat fewer calories than you burn. A practical target is 10–20% below your TDEE, which for most adults means roughly 1,500–2,500 kcal a day depending on size, age and activity. Pair it with enough protein to keep muscle, and recalculate as your weight falls, because your calorie needs shrink as you do.
- How many calories?Daily calorie charts by sex, age and activity for maintenance and fat loss.
- Calorie deficit explainedWhat a deficit is, how to size one and why the scale sometimes doesn't move.
- Calories in a pound of fatWhere 3,500 kcal per pound comes from and why it fails over months.
- Body recompositionWho can lose fat and build muscle together, with calories, protein and tracking.
- How much protein?Daily protein grams by goal and body weight, plus per-meal targets.
Losing weight comes down to a calorie target you can stick to. The guides below take you from your own number to a plan, using the same standard example people so the math agrees from page to page.
Start with your maintenance calories in the TDEE calculator, then read:
- How many calories should I eat a day? Reference tables by sex, age and activity for maintenance and fat loss.
- Calorie deficit explained How a deficit works, how to size one and why you might not be losing.
- How many calories are in a pound of fat? The 3,500-calorie rule and where it breaks down.
- Body recomposition Losing fat and building muscle at once, and who it works for.
- How much protein do I need? Gram targets by goal and body weight.
Prefer to plug in numbers? Try the calorie deficit calculator or the weight loss calculator. If your scale does not follow the plan, see adaptive TDEE.
This content is general information, not medical advice. Talk to a doctor or registered dietitian before dieting if you are pregnant, breastfeeding, under 18, take diabetes medication or have a history of disordered eating.