How Many Calories Should I Eat to Lose Weight?
A Simple, Science-Based Guide
If you’ve ever tried to lose weight, you’ve probably asked yourself the same question millions of others ask: “How many calories should I eat to lose weight?” It sounds simple, right? Pick a number, stick to it, and watch the scale go down.
In reality, the answer is a bit more nuanced—but the good news is, it’s not as complicated as many diet plans make it seem. Like Paris at Regal Weight Loss in Fort Worth alwasy says, once you understand how your body uses energy and how to create a healthy calorie deficit, weight loss becomes much more predictable and manageable.
And if you’re in the Fort Worth, TX area, you’ve probably heard people mention how clinics like Regal Weight Loss help simplify this process even further with customized plans. But even if you’re starting on your own, this guide will break everything down clearly.
Let’s dive in.
What Calories Actually Are (And Why They Matter)
A calorie is simply a unit of energy. Your body uses calories for everything—from breathing to digesting food to walking to the fridge. When you eat more calories than your body burns, the extra is stored as fat. When you eat fewer, your body turns to fat stores for fuel, and that’s when weight loss happens.
So the real goal is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight.
Simple concept. But how do you figure out your own personal number?
Step 1: Calculate Your Maintenance Calories
Maintenance calories = the number of calories your body needs to maintain your current weight.
There are many formulas to estimate this, but the most commonly used and accurate for most people is the Mifflin-St Jeor equation, which calculates your Basal Metabolic Rate (BMR)—your calories burned at rest.
Then you multiply by an activity factor to estimate your TDEE (Total Daily Energy Expenditure).
Here’s an easy breakdown:
1. Calculate BMR
For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161
For men:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age + 5
2. Multiply BMR by Activity Level
- Sedentary (little exercise): × 1.2
- Lightly active (1–3 workouts/wk): × 1.375
- Moderately active (3–5 workouts/wk): × 1.55
- Very active (6–7 workouts/wk): × 1.725
- Super active (physical job or double workouts): × 1.9
That last number—the TDEE—is roughly how many calories you burn per day.
This alone can be eye-opening. Many clients at Regal Weight Loss in Fort Worth are surprised to discover they’ve been eating far fewer or far more calories than their body actually needs. Knowing your true maintenance level is the first step in creating a safe, effective plan.
Step 2: Choose a Calorie Deficit That Fits Your Goals
Once you know your maintenance calories, it’s time to create a deficit. Most experts recommend a deficit of 300–500 calories per day. This typically leads to a steady, sustainable loss of 1–2 pounds per week.
Here’s what that looks like:
Maintenance Calories Weight-Loss Target Calories
- 1,600 1,100–1,300
- 1,800 1,300–1,500
- 2,000 1,500–1,700
- 2,200 1,700–1,900
- 2,500 2,000–2,200
Of course, these are estimates, and your own needs may be slightly higher or lower.
If you’re more active or have a physically demanding job, you may need a higher calorie target. If you’re petite or sedentary, your ideal deficit may be smaller. This is one reason many people in Fort Worth seek customized guidance through programs like those at Regal Weight Loss—because there’s no one-size-fits-all number.
Step 3: Avoid Dropping Calories Too Low
A common mistake is thinking, “If a 500-calorie deficit works, a 1,000-calorie deficit must be even better!”
Unfortunately, that’s not how weight loss works.
Eating too few calories can:
- Slow down your metabolism
- Increase hunger and cravings
- Cause muscle loss
- Decrease energy and mood
- Lead to binge eating
- Make long-term weight loss nearly impossible
Most adults should not eat fewer than:
- 1,200 calories per day for women
- 1,500 calories per day for men
Even those are considered lower boundaries, not ideal targets.
Weight loss clinics like Regal Weight Loss often emphasize balanced reduction, not starvation. Sustainable weight loss happens when your body feels supported—not deprived.
Step 4: Consider Factors That Affect Your Calorie Needs
Your calorie target isn’t carved in stone. It changes based on several factors:
1. Weight
As you lose weight, your body burns fewer calories—meaning your numbers may need adjusting over time.
2. Muscle Mass
Muscle burns more calories at rest than fat. If you’re doing strength training, your calorie needs may be slightly higher.
3. Age
Your metabolism naturally slows a little each decade.
4. Hormones
Thyroid issues, menopause, and stress hormones (like cortisol) can all impact calorie burn. Clinics such as Regal Weight Loss often factor this into personalized plans.
5. Activity Level
Walking more, taking the stairs, or adding a quick workout can increase your daily burn significantly—even outside the gym.
Step 5: Track for a Few Weeks and Adjust
Even the best formulas are still estimates. The real key is to:
- Choose your calorie target
- Track what you eat
- Watch your weight trend over 2–4 weeks
- Adjust based on results
If you’re not losing weight after a few weeks, don’t panic. You may simply need a small adjustment—such as lowering calories slightly or increasing daily movement.
This is exactly the sort of hands-on guidance people get when working with weight-loss specialists in Fort Worth, including the team at Regal Weight Loss. Sometimes that accountability and fine-tuning makes all the difference.
What Should You Eat While Counting Calories?
Not all calories feel the same in your body. Prioritize:
- Lean proteins (keeps you full)
- Vegetables (nutrient-dense, low-calorie)
- Healthy fats (satisfying and good for hormones)
- Whole grains (steady energy)
- Water (your metabolism needs it!)
And aim for a balance that keeps you satisfied. Weight loss does not require suffering.
So, How Many Calories Should You Eat to Lose Weight?
Here’s the simplest summary:
- Find your maintenance calories using a calculator or formula.
- Create a 300–500 calorie deficit for sustainable weight loss.
- Avoid going too low, or you’ll sabotage your progress.
- Track and adjust based on your body’s response.
If you want a more personalized, medically guided approach—and you happen to be near Fort Worth—clinics like Regal Weight Loss can calculate your exact needs, monitor your progress, and help you avoid the frustrating trial-and-error phase.
Because while you can lose weight on your own, you don’t have to do it alone.
