Not for pregnancy, breastfeeding, under-18s or anyone with an eating disorder. If you take insulin or sugar-lowering tablets, eating less can drop your sugar too low; ask your doctor first.
The first call is free
Tell Puja what's going on and she will tell you honestly whether she can help.
How many calories should I eat to lose weight?
Start from your maintenance calories, then eat:
- 500 kcal a day below that for a steady loss of about half a kilo a week
- or 300 kcal below for a gentler pace
Neither goes under 1,200 kcal for women or 1,500 kcal for men, because eating less without supervision makes it hard to get enough protein and nutrients.
How this works
First your maintenance calories are worked out with the Mifflin-St Jeor equation and your activity level. The steady target is 500 kcal a day below that, which usually means about half a kilo a week. The gentle target is 300 kcal below. Neither goes under 1,200 kcal for women or 1,500 kcal for men, because eating less than that without supervision makes it hard to get enough protein and nutrients.
A number is a starting point, not a plan. On a free call, Puja looks at it with your reports and your routine.
Questions about your answer?
Once you have an answer, it goes into the message for you, so there is nothing to copy.
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