Is 1,200 calories a day enough to lose weight?

For many smaller, less active women it is, and it’s the usual minimum. Most men and active women should eat more. See our 1,200 calorie meal plan for what it looks like.

Should I eat back exercise calories?

Most activity trackers overestimate calories burned. If you use one, eat back about half of what it says, or set your calories with your activity already included.

Why am I not losing weight on a calorie deficit?

Usually the deficit is smaller than you think: untracked oils, drinks, snacks and weekends add up. Water retention from salt, stress or a new workout can also hide fat loss for a week or two.

Weight loss basics

How many calories should I eat to lose weight?

By the Gantsn team · Updated October 8, 2026 · 3 min read

Quick answer: Find your maintenance calories (TDEE), then eat about 300–750 fewer calories a day. That loses roughly 0.5–1.5 pounds a week. Don’t go below about 1,200 calories (women) or 1,500 (men) without medical supervision.

Step 1: Find your maintenance calories

Your maintenance calories, or TDEE (total daily energy expenditure), are how many calories you burn in a day. It’s made up of your resting metabolism, your daily movement, exercise, and the energy it takes to digest food.

The easiest way to estimate it is with the Mifflin-St Jeor equation, which uses your age, sex, height, weight and activity level. Our TDEE calculator does the math for you.

Example person	Maintenance	To lose ~1 lb/week
Woman, 35, 5′5″, 180 lb, lightly active	≈ 2,150 kcal	≈ 1,650 kcal
Man, 40, 5′10″, 230 lb, lightly active	≈ 2,750 kcal	≈ 2,250 kcal
Woman, 55, 5′3″, 160 lb, mostly sitting	≈ 1,600 kcal	≈ 1,250 kcal

Step 2: Pick your deficit

A pound of body fat holds roughly 3,500 calories. So a daily deficit of 500 calories works out to about a pound a week. It’s an approximation, but it’s a good place to start.

300 calories a day: about 0.5 lb a week. Easiest to stick with, good if you’re close to your goal.
500 calories a day: about 1 lb a week. The sweet spot for most people.
750–1,000 calories a day: about 1.5–2 lb a week. Fine if you have a lot to lose, at least at first.

A good rule: aim to lose about 0.5–1% of your body weight per week. Faster than that and you tend to lose more muscle, feel worse and rebound more.

Step 3: Don’t go too low

Most experts recommend at least about 1,200 calories a day for women and 1,500 for men unless you’re under medical supervision. Below that, it’s very hard to get enough protein, vitamins and minerals, and most people can’t stick with it.

If your math says to eat less than the minimum, choose a slower pace or add activity (like more daily steps) instead.

Step 4: Adjust based on real results

Any calculator gives you an estimate. Your body gives you the real answer. Weigh yourself a few mornings a week and compare weekly averages.

Losing 0.5–1% a week: keep going.
No change after 2–3 weeks: cut 100–200 calories or add 2,000 steps a day.
Losing much faster than planned and feeling drained: eat 100–200 more.

Recalculate every 10 pounds or so. As you get lighter, you burn fewer calories, so your target will come down a little.

Calories matter most, but protein comes next

Calories decide whether you lose weight. Protein helps decide what you lose. Eating about 0.7–1 gram of protein per pound of goal weight helps you keep muscle and stay full. See how much protein you need.

This article is general information, not medical advice. Talk to your doctor before making changes to your diet, exercise or medications.