How Many Calories Should You Eat a Day to Lose Weight?

December 3, 2025 Janel Horton

Understanding how many calories you should eat daily for weight loss is one of the most fundamental questions in health and fitness. There’s no one size fits all answer, it depends on your gender, age, activity level, current weight, and metabolic health.

This comprehensive guide breaks down everything you need to know about calorie intake, exercise requirements, and the relationship between calories and carbohydrates for effective, sustainable weight loss. This article contains a lot of technical information so grab a cup of tea and allow yourself a good 10 minutes to digest it, or just skip to the bits that interest you!

What Are Calories?

A calorie is a unit of energy that measures how much energy food provides to your body. When we talk about "calories" in nutrition, we are referring to kilocalories (kcal)—the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius. Your body uses this energy for everything from keeping your heart beating to powering your workouts.

Your daily calorie needs consist of two main components:

Basal Metabolic Rate (BMR): The minimum calories your body needs at rest to maintain basic physiological functions like breathing, circulation, and cell production. BMR typically accounts for 60-70% of your daily calorie requirements.
Activity Energy Expenditure: The additional calories burnt through daily activities and exercise.

Calories vs. Kilojoules - Is There a Difference?

Are kilojoules the same as calories? Not exactly, but they measure the same thing - energy. The difference is simply the measurement scale, like centimetres versus inches.

In Australia, we use kilojoules (kJ) on nutrition labels, which is the metric system's unit for measuring food energy. Calories (kcal) are the imperial measurement, which is still in common use. Both measure the same thing - the energy your body gets from food.

The Conversion: 1 calorie (kcal) = 4.184 kilojoules (kJ)

Here’s a practical example: The average adult needs about 8,700 kJ per day to maintain their weight, which equals approximately 2,080 calories.

Creating a Weight Loss Deficit

To lose weight at a healthy rate, you need to create a deficit of around 500 calories or more per day. Here is how the maths works:

Daily maintenance: 2,080 calories
Subtract 500 calorie deficit: 500 calories
Target for weight loss: 1,580 calories per day
Expected result: Approximately 0.5 kg weight loss per week

Why does this work?One kilogram of body fat contains roughly 7,700 calories. By creating a daily deficit of 500 calories, you'll accumulate a weekly deficit of 3,500 calories, resulting in approximately 0.5 kg of fat loss per week.

Daily Calorie Recommendations for Weight Loss

Men vs. Women: The Calorie Difference

Men and women have different calorie needs due to differences in body composition, muscle mass, and hormonal factors. Men typically have more muscle mass and less body fat percentage, which increases their metabolic rate.

For Weight Maintenance:

Women: Typically need at least 1,600-2,000 calories per day, depending on age and activity level
Men: Typically need at least 2,000-2,500 calories per day, depending on age and activity level

For Weight Loss:

Women: Should aim for 1,200-1,500 calories per day to lose 0.5-1 kg per week.
Men: Should aim for 1,500-2,000 calories per day to lose 0.5-1 kg per week.

Very Low-Calorie Diets: When Fast Weight Loss Matters

For those seeking accelerated weight loss results, very low-calorie diets (VLCD) ranging from 800-1,000 calories per day can deliver rapid results when used appropriately.

These intensive programs, such as800-calorie meal plans combined with intermittent fasting (eating within an 8-10 hour window), are designed to trigger significant metabolic improvements, including enhanced insulin sensitivity, reduced blood pressure, and faster weight loss compared to standard diets.

At Dietlicious, we also offer food cleanse programs providing around 1,000 calories daily through carefully selected, high-protein meals free from processed foods, red meat, preservatives, and common allergens like wheat, gluten, and dairy.

Whilst these approaches are effective, they're recommended for short-term use only (generally 2 to 12 weeks max) before transitioning to a more sustainable moderate calorie plan for ongoing weight management.

It is important to note that very low-calorie diets should only be undertaken under medical supervision, are not suitable for pregnant or lactating women, and may not provide adequate nutrition for all individuals.

How Exercise Impacts Weight Loss

Exercise is important to weight loss and overall health, complementing your caloric deficit by increasing the calories you burn. Different activities burn different amounts of calories based on intensity and duration.

Walking

Walking is an accessible, low-impact exercise that burns approximately 100 calories per 1.6 kilometres at a moderate pace. The exact amount depends on your weight, speed, and terrain:

Leisurely pace (3 km/h): About 5 calories per minute
Brisk pace (5.5 km/h): About 8.3 calories per minute
Walking uphill or stairs: Approximately 200 calories per 1.6 kilometres (double the flat surface rate)
10,000 steps: Burns 300-500 calories depending on your weight (an average 75 kg person burns about 500 calories)

Running

Running is a high-impact, high-intensity exercise that burns significantly more calories than walking:

Moderate running (10-11 km/h): 300-500 calories per 30 minutes
Note: running absorbs 3 times your body weight with each step, compared to 1.5 times for walking, putting more stress on joints and muscles.

Skipping

Skipping is one of the most efficient calorie-burning exercises available:

Average pace (110 skips/minute) burns 500-600 calories in 30 minutes
10 minutes of jumping rope: Approximately 150 calories - equivalent to 30 minutes of jogging
100 jump ropes: Takes about 1 minute and is highly effective
1 hour of moderate jumping: Can burn up to 1,000 calories
Every 1,000 skips: Burns 140-190 calories at a moderate pace

Exercise at Your Desk: Staying Active During Work

If you have a sedentary job, incorporating movement throughout the day is necessary for weight loss and overall health. Research shows that sitting for prolonged periods slows metabolism and reduces calorie burn. Here are practical exercises you can do while working:

Whilst sitting:

Seated leg raises and ankle circles
Desk chair swivels and core rotations
Shoulder rolls and neck stretches
Seated marches (lifting knees alternately)

Taking breaks:

Stand up every 30 minutes and walk for 2-3 minutes
Take the stairs instead of the lift
Do desk push-ups or wall push-ups
Perform standing calf raises whilst on phone calls

How Many Days Per Week Should You Exercise for Weight Loss?

The frequency and type of exercise significantly impact your weight loss results. Major health organisations provide clear guidelines:

Official Recommendations

World Health Organisation (WHO) and Australian Department of Health & Aged Care Guidelines:

Moderate-intensity exercise: 150-300 minutes per week (5 days × 30 minutes)
Vigorous-intensity exercise: 75-150 minutes per week (3 days × 25 minutes)
Strength training: 2+ days per week (all major muscle groups)

Suggested Exercise Schedule for Weight Loss

For most people aiming to lose weight, the ideal schedule is:

4-5 days per week: Total exercise sessions combining cardio and strength training
3 days per week: Strength training (allowing rest days between sessions)
2 days per week: Additional cardio sessions

Recent research shows that 'weekend warriors' - people who condense their 150 minutes into 1-2 weekly sessions - experience similar reductions in cardiovascular disease risk as those who exercise more frequently. However, distributing exercise throughout the week may offer additional benefits for fat loss, metabolic health, and long-term adherence.

Key Principles for Exercise Success

Start gradually: If you are new to exercise, begin with 3 days per week and build up to 5 days over several weeks.

Prioritise consistency: Regular, moderate exercise is more effective than sporadic intense workouts.

Include rest days: Muscles need 48 hours recovery between strength training sessions targeting the same muscle groups.

Mix cardio and strength: Combining both types maximises calorie burn and helps maintain muscle mass during weight loss.

Carbs vs Calories: What Should You Track for Weight Loss?

One of the biggest debates in weight loss is whether to count calories or carbohydrates. The truth is, both matter in different ways.

The Relationship Between Carbs and Calories

Carbohydrates are one of three macronutrients (along with protein and fat) that provide calories. Each gram of carbohydrate contains four calories, the same as a gram of protein, whereas fat contains nine calories per gram.

The fundamental principle of weight loss remains: You must burn more calories than you consume, creating a caloric deficit. Whether those calories come from carbohydrates, protein, or fat, a deficit leads to weight loss.

How Many Carbs Should You Eat Per Day to Lose Weight?

Standard Dietary Guidelines:

Recommended carb intake: 45-65% of total daily calories
On a 2,000-calorie diet: 225-325 grams of carbs per day (900-1,300 calories from carbs)

Low-Carb Diet Classifications:

Very low carb (ketogenic): 20-50 grams per day (less than 10% of calories)
Low carb: 50-130 grams per day (10-26% of calories)
Moderate carb: 130-225 grams per day (26-44% of calories)

Low-Carb vs Low-Calorie: What the Research Shows

Short-term results (6 months):Low-carb diets often produce faster initial weight loss, with studies showing people losing over three times as much weight compared to low-fat, calorie-restricted diets.

Long-term results (1-2 years): Research shows that low-carb and low-calorie diets produce similar weight loss results in the long term. The most important factor is finding a sustainable eating pattern you can maintain.

Additional benefits of low-carb diets:

Greater reduction in belly fat and overall fat mass
Better blood sugar and insulin control
Improved feelings of fullness and reduced hunger
Potentially increased calorie burns due to metabolic changes

Risks of low-carb diets:

Adverse symptoms such as constipation, hair loss, dry mouth, and bad breath (usually self resolve within the first six months)
Risk of increased HDL cholesterol

Can You Combine Low-Carb and Low-Calorie Approaches?

You can combine both strategies, but it requires careful planning to ensure adequate nutrition. Here is how to do it safely:

Set appropriate calorie targets: Women should stay above 1,200 calories; men above 1,500 calories
Aim for the lower end of carb recommendations: Around 45% of total calories from carbs (rather than 65%)
Focus on complex carbohydrates: Wholegrain foods, vegetables, fruits, and legumes provide fibre and nutrients
Eliminate refined carbs first: Cut white bread, pastries, sugary drinks, and processed foods before reducing healthy carbs
Maintain adequate protein: Ensure 20-30% of calories come from protein to preserve muscle mass. Our list of high protein foods will help.
Don't neglect healthy fats: Include sources like avocados, nuts, olive oil, and fatty fish even if they are higher in calories

Example calculation: A woman eating 1,500 calories per day aiming for 45% carbs would consume about 675 calories from carbs, which equals approximately 169 grams of carbohydrates daily.

The Quality of Carbohydrates Matters More Than Quantity

Not all carbs are created equal. The type of carbohydrates you consume has a significant impact on weight loss success:

Complex Carbohydrates (Choose These):

Wholegrain foods (oats, quinoa, brown rice, wholemeal bread)
Vegetables (especially leafy greens, broccoli, cauliflower)
Legumes (beans, lentils, chickpeas)
Fruits (berries, apples, citrus fruits)

Benefits: Digest slowly, provide sustained energy, keep you fuller longer, and contain essential fibre, vitamins, and minerals.

Simple/Refined Carbohydrates (Limit or Avoid):

White bread, white rice, white pasta
Pastries, biscuits, cakes, and lollies
Sugary cereals and breakfast foods
Soft drinks and fruit juices with added sugar

Problems: Digest quickly, cause blood sugar spikes and crashes, increase hunger shortly after eating, and provide little nutritional value.

Putting It All Together: Your Sustainable Weight Loss Plan

Step 1: Calculate Your Calorie Needs

Use an online BMR calculator or the Mifflin-St Jeor equation to estimate your baseline calorie needs. Then multiply by your activity factor:

Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
Highly active (hard exercise 6-7 days/week): BMR × 1.725

Step 2: Create Your Calorie Deficit

For steady weight loss, subtract 500-750 calories from your maintenance needs for a loss of 0.5-1 kg per week. This equates to 1,200 calories per day (for women) and 1,500 calories per day (for men).

For rapid weight loss, you can drop as low as 800 calorie per day (for women) and around 1,200 calories per day (for men). This type of plan should only be continued short term, for no longer than 12 weeks.

Step 3: Balance Your Macronutrients

A balanced approach that works for most people:

Carbohydrates: 40-50% of calories (prioritise complex carbs)
Protein: 25-30% of calories (essential for muscle preservation)
Fats: 25-30% of calories (include healthy fats)

Step 4: Plan Your Exercise Routine

Create a weekly schedule that includes:

150-300 minutes of moderate cardio (walking, cycling, swimming)
2-3 strength training sessions per week
Daily movement and desk exercises if you have a sedentary job
At least one rest day for recovery

Step 5: Track and Adjust

Monitor your progress weekly:

Weigh yourself at the same time each week
Track how you feel (energy, hunger, mood)
Take body measurements monthly
Adjust calories or exercise if weight loss plateaus after 2-3 weeks

Achieving Long Term Weight Loss Success

Sustainability Is Key

The best diet is one you can stick to long-term. Research consistently shows that adherence matters more than the specific diet composition. Choose an eating pattern that:

Includes foods you enjoy
Fits your lifestyle and schedule
Doesn't require extreme restriction
Provides adequate nutrition and energy

Quality Matters as Much as Quantity

Whilst calories determine weight loss, nutrient density affects your health, satiety, and how you feel. Prioritise whole, minimally processed foods over calorie-dense, nutrient-poor options.

Don't Ignore Individual Differences

Factors that affect your calorie needs include:

Genetics and metabolic rate
Hormonal status (thyroid function, insulin sensitivity)
Medications that affect metabolism
Sleep quality and stress levels
Body composition (muscle mass vs. fat mass)

When to Seek Professional Guidance

Consider consulting a registered dietitian or healthcare provider if:

You have underlying health conditions (diabetes, heart disease, etc.)
You're not losing weight despite consistent efforts
You're considering very low-calorie or very low-carb diets
You experience extreme fatigue, hair loss, or other concerning symptoms
You need help developing a personalised nutrition plan

Conclusion: Your Path to Sustainable Weight Loss

Successful weight loss isn't about following the latest fad diet or drastically cutting calories. It's about understanding your body's needs and creating sustainable habits. Here are the key takeaways:

Know your baseline: Women need 1,200-1,500 calories for steady weight loss; men need 1,500-2,000 calories
Create a moderate deficit: Aim for 500-750 calories below maintenance for steady 0.5-1 kg weekly loss
Exercise regularly: Combine 150-300 minutes of cardio weekly with 2-3 strength training sessions
Balance your carbs: Focus on complex carbohydrates and aim for 40-50% of calories, not complete elimination
Prioritise quality: Choose whole, nutrient-dense foods over processed options
Stay consistent: Long-term adherence matters more than perfection

By combining appropriate calorie intake, regular exercise and smart carbohydrate choices, you'll create a foundation for sustainable weight loss and improved health. The journey may take time, but with patience, consistency, and evidence-based strategies, you will achieve your goals whilst maintaining your energy, mood, and overall wellbeing.

Citations:
Khurshid S, Al-Alusi MA, Churchill TW, Guseh JS, Ellinor PT. Accelerometer-Derived “Weekend Warrior” Physical Activity and Incident Cardiovascular Disease. JAMA. 2023;330(3):247–252. doi:10.1001/jama.2023.10875
Gary D. Foster, Holly R. Wyatt, James O. Hill, et al. Weight and Metabolic Outcomes After 2 Years on a Low-Carbohydrate Versus Low-Fat Diet: A Randomized Trial. Ann Intern Med.2010;153:147-157. [Epub 3 August 2010]. doi:10.7326/0003-4819-153-3-201008030-00005