Why am I not losing weight in a calorie deficit?

Most commonly: underestimating food intake (studies show 20–40% underestimation is typical), or your TDEE has decreased as you lost weight. Weigh food for 4 weeks to verify intake accuracy.

How Many Calories Should You Eat to Lose Weight?

Q: How many calories should a woman eat to lose weight?

Typically 1,200–1,600 kcal/day depending on size and activity. Never go below 1,200 kcal. Calculate your personal TDEE and subtract 300–500 kcal.

Q: How many calories should a man eat to lose weight?

Most men lose weight on 1,500–2,200 kcal/day. Calculate your TDEE and subtract 500 kcal for ~0.5 kg/week fat loss.

Q: Is 1200 calories enough to lose weight?

1,200 kcal produces rapid loss but is unsustainably low for most people and risks muscle loss. A 300–500 kcal deficit below your personal TDEE is safer.

The Simple Formula for Weight Loss Calories

Weight loss comes down to one principle: consume fewer calories than your body burns. Your target is your TDEE (Total Daily Energy Expenditure) minus a deficit.

Weight Loss Calorie Formula:
Daily calories = TDEE − deficit

• Lose 0.25 kg/week → TDEE − 250 kcal
• Lose 0.5 kg/week → TDEE − 500 kcal (recommended)
• Lose 0.75 kg/week → TDEE − 750 kcal
• Lose 1 kg/week → TDEE − 1000 kcal (aggressive)

Step 1: Find Your TDEE

TDEE varies significantly by person. Two people with the same weight can have TDEE values 400+ kcal apart based on age, muscle mass and activity level. Use our BMI and TDEE calculator for your personalized number.

Rough estimates by weight and activity (moderately active, age 35):

Body weight	Woman TDEE	Man TDEE
55 kg	~1,750 kcal	~2,100 kcal
65 kg	~1,900 kcal	~2,300 kcal
75 kg	~2,050 kcal	~2,500 kcal
85 kg	~2,200 kcal	~2,700 kcal
95 kg	~2,350 kcal	~2,900 kcal

Step 2: Choose Your Deficit

The 500 kcal/day deficit (producing ~0.5 kg/week) is the evidence-based sweet spot for most people. It's large enough to produce meaningful results, small enough to sustain without excessive hunger or muscle loss.

Minimum safe intakes (regardless of deficit):

Women: never below 1,200 kcal/day without medical supervision
Men: never below 1,500 kcal/day without medical supervision

Going below these thresholds risks nutritional deficiencies, muscle loss, and metabolic adaptation that makes long-term weight loss harder.

Step 3: Optimize Your Macros While in a Deficit

Calories determine whether you lose weight. Macros determine the quality of that weight loss. In a deficit, optimize for:

High protein (30–35% of calories): Preserves muscle mass during fat loss. Aim for 1.8–2.4 g/kg body weight.
Moderate carbohydrates (30–40%): Fuel workouts and brain function.
Moderate fat (25–35%): Hormone production and fat-soluble vitamin absorption.

Why You Might Eat "Right" and Still Not Lose Weight

The most common reason: you're eating more than you think. Studies consistently show that people underestimate their caloric intake by 20–40% when not tracking. A single tablespoon of olive oil (120 kcal) or a handful of nuts (180 kcal) can erase a meaningful portion of your daily deficit without registering consciously.

Track food using a kitchen scale for at least 4 weeks. This single habit is more impactful than any specific diet approach.

How many calories should a woman eat to lose weight?The typical range for weight loss is 1,200–1,600 kcal/day for women, depending on height, weight and activity. Never go below 1,200 kcal. Use your personal TDEE minus 300–500 kcal for a safer, customized target.

How many calories should a man eat to lose weight?Most men lose weight on 1,500–2,200 kcal/day. The exact number depends on your size and activity. Calculate your TDEE with our calculator, then subtract 500 kcal for a ~0.5 kg/week rate of fat loss.

Is 1200 calories enough to lose weight?1,200 kcal/day produces rapid weight loss for most women, but is unsustainably low for most people and risks muscle loss and nutrient deficiencies. A 300–500 kcal deficit below your TDEE is safer and produces better long-term results.

Will I lose weight if I eat 1500 calories a day?It depends on your TDEE. If your TDEE is 2,000 kcal, eating 1,500 creates a 500 kcal deficit and you'd lose ~0.5 kg/week. If your TDEE is 1,600 kcal, eating 1,500 creates only a 100 kcal deficit — producing minimal loss.

WHO — Obesity CDC