How Many Calories Should You Eat to Lose Weight?

Key takeaways:

Most Indian women lose weight by eating nearly 1200 to 1600 calories daily.
Most Indian men can lose weight with a daily intake of 1500 to 1900 calories.
A safe calorie deficit is usually about 500-600 calories below your maintenance level.
You can expect to lose approximately 0.5 kg per week with this deficit.

Your ideal calorie intake isn't random. It's based on your age, weight, height, activity level, and metabolism. Once you understand this number, weight loss becomes far more predictable.

Here's precisely how to calculate yours.

What are calories?

Calories are simply units of energy. Your body needs this energy to stay alive and to perform all its functions - from blinking to running.

Think of it this way

Imagine your body as a vehicle. Therefore, the food you eat serves as fuel. If you add more fuel than you use, the extra gets stored as fat. If you use more than you add, the stored fat begins to be used.

This simple principle drives all weight loss.

This is why calories matter for weight loss.

Weight loss occurs when you consistently burn more calories than you consume.

What is a calorie deficit & how does it work?

When you eat fewer calories than what your body uses in a day, that’s when you are in a calorie deficit. Your body then burns stored fat to make up the difference.

Most experts recommend^[1] a daily deficit of about 500-600 calories. This is because it is effective and easier to sustain. With this deficit, you can lose approximately 0.5 kg per week or 2 kg per month.

Even though the idea is simple, the execution demands effort. Your routine, cravings, sleep patterns, stress levels, and eating habits all contribute to how manageable this deficit feels.

You can explore this in detail in our guide on calorie deficit and CICO for weight loss.

How many calories should I eat daily to lose weight?

According to the ICMR’s dietary guidelines, the average Indian adult's energy needs vary by gender and activity level.

Here’s how many calories a person should consume ideally to maintain their weight*:

Category	Activity level	Daily calories (approximate)
Woman	Sedentary	1650 kcal
Woman	Moderately active	2100 kcal
Man	Sedentary	1900 kcal
Man	Moderately active	2400 kcal

*The values are based on reference weights: 50 kg for women and 55 kg for men.

Important:

If you weigh more than these reference values, your maintenance calories will be higher as well.

This is why calculating your TDEE based on your height, weight, and activity level gives a more accurate number (more on that later).

To lose weight:

Subtract 500 to 600 calories from that number. You now have your new daily calorie target.

If you’re new to tracking, start with a smaller 300-calorie deficit, as it’s easier to sustain.

How to calculate your maintenance calories?

Calculating your maintenance calories is a three-step process.

Step 1: Calculate your BMR

This is the energy your body needs at rest. You can use a BMR calculator or the Harris-Benedict formula to get this number.

Step 2: Adjust for your activity

Next, factor in how much you move in a day. This gives you your TDEE (Total Daily Energy Expenditure).

To do this, you need to determine your Physical Activity Level (PAL) factor*. Here is a quick list:

Sedentary (desk job, minimal exercise): 1.2
Lightly active (light exercise 1–3 days/week): 1.375
Moderately active (moderate exercise 3–5 days/week): 1.55
Very active (intense exercise 6–7 days/week): 1.725

*The PAL factor tells you how much your daily movement increases your calorie burn.

Step 3: Use this formula

TDEE = BMR x PAL (physical activity level) factor

Example:

Imagine a 32-year-old Indian woman who is 5 feet tall and weighs 68 kg. Her BMR is about 1420 calories. She is lightly active, so her PAL factor is 1.375.

TDEE = 1,420 x 1.375 ≈ 1950 calories

Therefore, she maintains her weight at 1950 calories daily. To lose weight, she should consume 1350-1450 calories (a 500–600-calorie deficit).

You can also plug your details into this calorie calculator to understand how many calories you need to eat every day to lose weight. It makes things much simpler.

Is calorie tracking necessary for weight loss?

Initially, calorie tracking can be beneficial because it reveals how many calories you actually consume and how many you need to cut to lose weight. Most people often underestimate portions or overlook small add-ons, such as sugar in tea, oil in cooking, or snacks between meals.

But that doesn't mean you have to record every bite forever. Once you understand what a balanced plate looks like, tracking becomes optional.

If calorie counting feels tedious, try these alternatives:

Eat only till your stomach feels close to being full.
Manage stress effectively.
Get a restful sleep (poor sleep increases hunger hormones).
Eat more lean protein and fibre. Studies^[2] show this combination helps you lose more fat, protect lean muscle, and improve your blood pressure.

How to reduce calorie intake without feeling deprived?

To reduce your calorie intake without feeling hungry, you need to make simple changes. Use the tips in the table below to make life easy:

tips to reduce calorie intake for weight loss

Instead of this	Do this
Processed sugars and sweets	Limit added sugar to 20–25g/day. Avoid sugary beverages
Large plates and bowls	Use smaller plates (naturally reduces portions)
Eating immediately when hungry	Drink a glass of water first Eat 2–3 structured meals
Using cream or cashew-based gravies	Use lighter gravies using curd, tomatoes, or blended vegetables
Deep-frying foods	Steam, pressure cook, sauté, air-fry, or bake it
Eating samosas, pakoras, and namkeen	Try roasted chana, makhana, peanuts, or corn chaat
Having biscuits with evening tea	Have fresh fruit or a small handful of nuts
Eating frequent takeouts	Try home-cooked meals
Eating fast or in a distracted manner	Slow down, chew thoroughly & enjoy your meal

Additionally, these ICMR guidelines will also help you eat healthily after cutting down on your calorie intake:

Always read food labels carefully.
Add vegetables to every meal.
Include 1 small serving of fruit daily.
Half of your grains should include whole grains (such as whole wheat, millets, and brown rice).
Pair every grain-based meal with a protein (dal, beans, paneer, curd, eggs).
Eat small portions of nuts and seeds 3–4 times a week.
Use only 25–30g/of cooking oil per day.
Rotate cereals, pulses, vegetables, fruits, and nuts.
Try to exercise for at least 30 minutes a day, 5 days a week.

Food cravings are often driven by hormonal imbalances, learned habits, emotional triggers, nutrient deficiencies, or brain chemistry. Learn more about different cravings and how to manage them.

Calorie counting and beyond…

When you understand your calorie needs, everything feels less confusing. You stop guessing and fearing food. But in reality, weight loss is the result of the healthy habits you repeat every day.

Choose nourishing foods, move your body regularly, and follow habits that are easy to maintain. Stay active and let your routine evolve as your life does. Consistency over time is what truly supports long-term weight loss.

Whether you need medical guidance, meal ideas for Indian food, or accountability, Aktive is here to make weight loss simple.

What if you didn’t have to figure out weight loss on your own?

Whether you need medical guidance, customised diet plans, or accountability, Aktive is here to make weight loss simpler and manageable.

Start here

FAQs

Is 1200 calories a day enough to lose weight?

1200 calories is usually the lowest a woman should go, and it’s already too low for most men.

Yes, it creates a deficit, but it can also feel restrictive and may not meet your nutrient needs if you stay there for too long.

Many women lose weight safely at 1,200–1,500 calories, while men usually need 1,500–1,900 calories.

Always consult with your doctor first if you plan to stay at 1200 for more than a few weeks.
Can I lose weight by eating 1500 calories a day?

For most women and many men, this is the case.

1500 calories is a moderate, sustainable target that creates a deficit without forcing you to undereat.

Women who maintain weight around 1800–2200 calories and men who maintain weight at 2200–2600 calories will usually lose 0.25–0.5 kg a week at 1500 calories.

Apart from this, your height, activity level, current health and metabolism will influence the pace of your weight loss.
How many calories should I eat to lose 1 kg per week?

To lose 1 kg per week, you need a daily deficit of approximately 1,100 calories (since 1 kg of body fat contains nearly 7,700 calories).

For most people, that’s too aggressive and can lead to muscle loss, fatigue, and nutrient shortfalls.

A safer weight loss goal is 0.5 kg per week, which needs a 500-calorie daily deficit. It is easier to maintain and preserve lean muscle mass.
What is the minimum calories per day for weight loss?
Women shouldn’t go below 1200 calories, and men shouldn’t go below 1,500 calories without medical supervision. Eating less than this can cause:
- Nutrient deficiencies
- Slowed metabolism
- Fatigue
- Hormonal changes
Very Low-Calorie Diets (under 800 calories) are only meant for medical supervision and short-term use.
How long does it take to see weight loss results with a calorie deficit?

Most people notice small changes in 1–2 weeks. This is often due to water loss.

Visible fat loss typically appears after 3–4 weeks of maintaining a consistent deficit.

Do remember that weight loss naturally fluctuates due to water retention, hormones, sleep, and stress.

So your focus should be on trends over 4 weeks, and not daily scale changes.

Measuring yourself and clicking before-after photos will be a more clearler indicator of weight loss.
Can I lose weight on Indian food without counting calories?
Absolutely. Use simple portion rules:
- Half plate: sabzi/salad
- One-quarter: dal/other protein source.
- One-quarter: rice or roti
Can’t give up on roti? Check out how many calories are in one roti (plus, some healthy roti alternatives).

Also, be mindful of oil use. Prefer grilled/tandoor-cooked foods over fried ones. Start your meals with protein.

Keep parathas, puris, heavy gravies, and sweets as once-in-a-while foods. This naturally lowers calories even without tracking every mixed dish.
Does chai count toward my daily calories?

Yes. A typical cup of chai made with full-cream milk and sugar is around 75 calories.

Suppose you drink 3–4 cups a day, you consume 225–300 calories. This can slow your progress over time.

If you switch to low-fat milk and reduce the sugar, your chai can come down to 40–60 calories per cup.

Depending on how many cups you drink, this saves roughly 45–140 calories a day with almost no effort.
What happens if I eat too few calories?
Consistently undereating can:
- Slow your metabolism.
- Causes muscle loss.
- Lead to hormonal imbalance (including periods).
- Weaken immunity.
- Increase the risk of deficiencies like iron, calcium, and B vitamins.
- It makes you feel tired or cold.
- Cause hair fall.
Severe restriction can also trigger binge eating. If you experience these symptoms, increase your calories gradually under medical guidance.
Should I compensate for calories burned from exercise?
It depends on how you calculated your daily calorie target.
- If your TDEE already includes activity (using an activity factor), don’t add extra calories. You’ve already accounted for workouts.
- If you calculated for a sedentary day and added exercise later, replace about 50% of the estimated burn. Fitness trackers usually overestimate calorie burn by 20–30%, so replacing all of it can cancel out your deficit.
Is it safe to lose weight while breastfeeding?

Yes, but your body needs an extra 300–400 calories^[3] daily for milk production.

Therefore, the safest approach is to maintain your pre-pregnancy calorie intake.

This will create a gentle deficit due to breastfeeding itself. The result is a slow, steady weight loss (0.25–0.5 kg/week), which may not affect the supply.

Avoid going below 1,800 calories a day, and check with your doctor before restricting your calorie intake.
Do calories matter more than macros for weight loss?

Calories determine whether your weight increases, decreases, or remains the same.

Macros decide how your body changes. Protein helps maintain muscle, carbs provide more energy, and fats support hormone production.

A diet high in protein (1.6–2g/kg body weight) improves fullness and preserves muscle during weight loss.

The best results come from hitting your calorie target and eating balanced macros.
What are the downsides of calorie-counting?
As with any technique, there are a few drawbacks to calorie-counting:
- It can feel like a chore and get tiring over time.
- It may create an unhealthy focus on numbers.
- Accuracy can vary because food labels, portions, and cooking methods differ.
- Slipping up can trigger guilt or shame.
- It doesn’t account for much of metabolism, stress, sleep, or food quality.
- Two people eating the same calories may still see different results.

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About the author:

Gauri Ghatnekar-Desai holds a PG Diploma in Emergency Medical Services from Symbiosis Institute of Health Sciences, Pune.

As a professional healthcare writer, she creates simple, accurate, detail-oriented content for health organisations, healthcare providers, and patients.

Beyond the desk, she enjoys reading, travelling, and adventure sports.

Update date February, 06 2026

Publish date February, 06 2026

References:

[1] Koliaki, C., Spinos, T., Spinou, Μ., Brinia, Μ., Mitsopoulou, D., & Katsilambros, N. (2018). Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults. Healthcare, 6(3), 73. https://doi.org/10.3390/healthcare6030073
[2] Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 101(6), 1320S-1329S. https://doi.org/10.3945/ajcn.114.084038
[3] Maternal diet and breastfeeding. (2025, December 19). Breastfeeding Special Circumstances. https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html

How many calories do you need to eat daily to lose weight?