How many calories should I eat to lose weight?
Work out a sensible starting calorie target for weight loss, then learn how to adjust it using your real progress.
FuelTrain provides general educational information, not medical advice. We use recognised UK public-health sources, avoid guaranteed results and clearly separate estimates from facts.
A useful calorie target is an estimate, not a perfect number. Start with your likely maintenance needs, choose a modest deficit and judge the result from several weeks of consistent tracking.
1. Start with maintenance calories
Maintenance calories are the amount you are likely to need to keep body weight broadly stable. Your age, sex, height, weight and activity level all influence the estimate.
- Use the FuelTrain calorie calculator as a starting point.
- Keep normal activity and training reasonably consistent.
- Review your average weight trend rather than one weigh-in.
2. Choose a practical deficit
A smaller deficit is generally easier to sustain and leaves more room for nutritious food and training. Avoid treating the lowest possible intake as the best result.
The NHS advises aiming for steady weight loss of roughly 0.5 to 1 kg per week for many adults who are trying to lose weight. Individual needs can differ.
3. Adjust from real results
Track consistently for two to three weeks. If your average weight is not moving and your logging is accurate, make a small adjustment rather than a drastic cut. Water, salt, digestion and the menstrual cycle can all change scale weight temporarily.
Sources and further reading
Last reviewed: 1 August 2026. Nutrition values and recommendations can change; check product labels and current official guidance.
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