How many calories should you eat to lose weight?
One pound of body fat is approximately 3,500 calories. A daily deficit of 500 calories creates a weekly deficit of 3,500 calories, resulting in approximately 1 lb of fat loss per week. This is a widely recommended sustainable rate for most adults.
Deficits larger than 1,000 calories per day (2 lbs/week) may increase muscle loss and are not recommended for extended periods. Eating less than 1,200 calories/day (women) or 1,500 (men) is not advisable without medical supervision.