Updated June 17, 2026
Find your calorie target
Enter your numbers and get a calorie target based on the Mifflin-St Jeor formula.
To lose about 1 pound per week, eat roughly 500 calories below your Total Daily Energy Expenditure (TDEE). For most adults that lands between 1,400 and 2,200 calories per day, depending on size and activity level. Losing 2 pounds per week requires a 1,000-calorie daily deficit, which is aggressive and only appropriate for people with a high TDEE.
The calorie math behind weight loss
One pound of body fat stores roughly 3,500 calories. Reduce intake by 500 calories per day and you create a 3,500-calorie weekly shortfall, which tracks to about one pound of loss per week. In practice the rate slows as you lose weight, because a lighter body burns fewer calories. Recalculate your TDEE every few weeks rather than running on a number that no longer fits.
Calories to lose weight by goal
| Goal | Daily deficit | Expected loss | Notes |
|---|---|---|---|
| Slow, sustainable | 250-300 cal | ~0.5 lb/week | Easier to maintain muscle |
| Standard | 500 cal | ~1 lb/week | Best starting point for most |
| Moderate-aggressive | 750 cal | ~1.5 lb/week | Works if TDEE is high enough |
| Aggressive | 1,000 cal | ~2 lb/week | Not suitable for lighter people |
These are general estimates. Individual results vary based on metabolism, body composition and adherence. They are not a substitute for personalized medical advice.
Why women and men often get different numbers
Women typically carry less lean muscle mass, which means a lower TDEE for the same height. A 140-pound sedentary woman might have a TDEE of around 1,700 calories; a 190-pound moderately active man might land closer to 2,800. A 500-calorie deficit produces 1,200 calories for her and 2,300 for him, two very different situations from the same arithmetic. Generic daily calorie advice ignores this entirely, which is why individual calculation matters.
Why 1,400 calories is often the floor for women
Eating below 1,200 calories (women) or 1,500 calories (men) is generally not recommended without medical supervision. Very low intakes make it hard to meet protein and micronutrient needs, and they can trigger adaptive thermogenesis, where your body slows its resting metabolism to compensate. See whether 1,200 calories is too low for your situation.
Why am I not losing weight on 1,400 calories a day?
Three common reasons: your TDEE was overestimated, tracking has gaps (cooking oils, sauces and handfuls of things add up faster than most people expect), or short-term water retention is masking actual fat loss. Give any new intake level three to four weeks before drawing conclusions. If you stall after that, re-measure your actual TDEE or see a registered dietitian.
Check your numbers first
Use the calorie deficit calculator to get your personal TDEE and suggested intake. If you are also tracking protein and carbs, the macro calculator splits those calories into targets.
Find your calorie target
Enter your numbers and get a calorie target based on the Mifflin-St Jeor formula.