How Many Calories Should I Eat Per Day to Lose Weight?

Start with Your Body’s Basic Needs

Your body needs a certain number of calories each day just to function — to keep your heart beating, your lungs working, and your brain active. This is called your Basal Metabolic Rate (BMR).

Once we account for your daily movement, we get your Total Daily Energy Expenditure (TDEE) — the number of calories you need to maintain your current weight.

To Lose Weight Safely

We usually recommend a calorie deficit of 500–700 calories per day. That means:

• You’ll typically lose about 0.5 to 1 kg per week, which is safe and sustainable.
   

• You still get enough nutrition to stay energized and healthy.
   

Average Ranges:

• Women: 1,200–1,500 calories per day
   

• Men: 1,500–1,800 calories per day
   

But again — these are just estimates. Your ideal number may differ based on:

• Age
   

• Weight and height
   

• Physical activity level
   

• Hormonal balance (like thyroid or PCOS)
   

• Underlying health issues
   

Our Recommendation

Don’t guess your number.
At SecondMedic, we recommend getting a basic health check-up that includes:

• Thyroid function
   

• Blood sugar and insulin levels
   

• Vitamin D and B12
   

These can significantly impact how your body stores and burns fat.

Once your reports are in, our doctors can guide you with a personalized weight loss plan, including your ideal calorie intake, meal guidance, and any supplements if needed.

Need help getting started?
Book a health check-up or an online consultation with SecondMedic. We’re here to guide you with medical care that’s realistic, reliable, and made just for you.