Question 1

How many calories should I eat per day to lose weight?

Accepted Answer

To lose weight safely, eat 500 calories below your TDEE (Total Daily Energy Expenditure). This creates a weekly deficit of 3,500 calories, which translates to roughly 0.5 kg (1 lb) of fat loss per week. For most women this is 1,400-1,800 kcal/day and for most men 1,800-2,200 kcal/day. Eating below 1,200 kcal/day is not recommended without medical supervision as it risks nutrient deficiencies and metabolic slowdown.

Question 2

Is a 1,200-calorie diet safe?

Accepted Answer

A 1,200-calorie diet is the generally accepted minimum for women (1,500 for men) without medical supervision. At this level it becomes very difficult to meet all nutritional needs. Very low calorie diets below 1,200 can slow metabolism through adaptive thermogenesis, cause muscle loss, trigger nutrient deficiencies, and increase the risk of binge eating. If your calculated target falls below 1,200, consider a smaller deficit or increasing activity instead.

Question 3

How many calories do I need to build muscle?

Accepted Answer

To build muscle, eat 300-500 calories above your TDEE (a caloric surplus). Combined with 1.6-2.2g of protein per kg of body weight and progressive resistance training, this supports muscle protein synthesis while minimising excess fat gain. Beginners can sometimes build muscle at maintenance calories or even in a slight deficit (body recomposition), but a surplus is more efficient for intermediate and advanced lifters.

Question 4

Why am I not losing weight even at a calorie deficit?

Accepted Answer

The most common reasons are: underestimating calorie intake (studies show people underreport by 20-50%), overestimating exercise calories burned, water retention masking fat loss (especially during the first 2-3 weeks), metabolic adaptation from prolonged dieting, and hormonal factors like cortisol and thyroid function. Track food meticulously for 2 weeks using a food scale, and focus on the 4-week trend rather than day-to-day weight fluctuations.

Question 5

Should I eat back the calories I burn during exercise?

Accepted Answer

Generally, no — or only eat back 50% of exercise calories. Fitness trackers and machines overestimate exercise calorie burn by 15-30%. Your TDEE calculation already accounts for your activity level. If you eat back all reported exercise calories, you may erase your deficit entirely. The exception is endurance athletes doing 90+ minutes of intense training, who need to refuel adequately to support recovery and performance.

Question 6

How does activity level affect my calorie needs?

Accepted Answer

Activity level dramatically affects your daily calorie needs. A sedentary person (desk job, no exercise) burns about 1.2x their BMR, while a very active person (hard daily exercise or physical job) burns up to 1.9x their BMR. For a person with a BMR of 1,600, that difference is 1,920 vs 3,040 calories per day — over 1,100 calories apart. Even small increases in daily activity like walking 10,000 steps can add 300-500 calories to your TDEE.

Question 7

Is it better to cut calories or increase exercise for weight loss?

Accepted Answer

Both work, but a combination is most effective and sustainable. Cutting 250 calories from food and burning 250 calories through exercise creates the same 500-calorie deficit as diet alone, but preserves more muscle mass, improves cardiovascular health, and is psychologically easier to maintain. Research shows that exercise alone (without dietary changes) produces modest weight loss of 1-3 kg over several months, while diet plus exercise produces significantly better results and long-term maintenance.

Calorie Calculator — Daily Calorie Needs for Your Goal