How Many Calories Should You Eat to Lose Weight at Home?

Why Calories Matter

To lose weight, you need to burn more calories than you consume. This creates a calorie deficit. It's the only way to lose body fat consistently.

Step 1: Calculate Your BMR

Your Basal Metabolic Rate (BMR) tells you how many calories your body burns at rest. This number helps you understand your minimum calorie needs.

Learn more about BMR and try our free BMR calculator

Step 2: Factor In Your Activity Level

Multiply your BMR by an activity multiplier:

• Sedentary (little or no exercise): BMR x 1.2
• Light activity (1-3 days/week): BMR x 1.375
• Moderate activity (3-5 days/week): BMR x 1.55
• Very active (6-7 days/week): BMR x 1.725

Step 3: Create a Calorie Deficit

Subtract 300-500 calories from your total daily needs. This creates a healthy deficit that helps you lose 0.5 to 1 kg per week.

Avoid going under 1200 calories per day unless supervised by a doctor.

What to Eat

• High-protein foods: chicken, eggs, Greek yogurt
• Fiber-rich carbs: oats, sweet potato, brown rice
• Healthy fats: nuts, olive oil, avocados
• Low-calorie snacks: cucumber, popcorn, berries

What to Avoid

• Liquid calories: soda, fruit juices, energy drinks
• Processed foods: chips, fast food, sweets
• Skipping meals: it slows metabolism and causes overeating

Helpful Tools

Want a complete guide to healthy eating and calorie tracking? Check out our recommended books:

• The Calorie Counter Book
• Complete Guide to Nutrition