How many calories a day for weight loss?

Question

I'm finally serious about losing weight and want to do it right. Everyone talks about calorie deficit, but I'm not sure what my target should be. How many calories a day should I aim for weight loss?

Kavita Malhotra · Accepted Answer

I used to stress so much about counting every single calorie, which made me really anxious. Generally, eating around 1200 to 1500 calories works for most women, but please don't starve yourself. Try a gentle deficit first and see how your body feels.

Rohan Mehra · Answer

Calculate your TDEE online first and then subtract 300-500 calories from it. For most desk-job guys, aiming for 1500-1800 calories a day is the sweet spot. Just track your food honestly and stay consistent, it's pure math.

Meera Shah · Answer

For vegetarian diets, it's easy to overeat carbs while trying to hit a calorie deficit. Aim for 1300-1500 calories but make sure you get enough protein from dal, paneer, and sprouts. Avoid deep-fried snacks even if they fit your calorie count.

Sandeep Nair · Answer

My physician advised that a safe deficit is around 500 calories below your maintenance level to lose about half a kilo per week. Going below 1200 calories for women or 1500 for men without supervision can slow down your metabolism and cause nutrient deficiencies.

Vipin Kumar · Answer

Don't just follow random calorie charts from the internet for weight loss. Get a basic health checkup done first to rule out thyroid or vitamin deficiencies, and then consult a certified dietitian for a safe personalized plan.

How many calories a day for weight loss?

5 answers

Consult a dietary specialist

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