How many calories should I eat to lose weight?
The useful answer is not the lowest number you can tolerate. It is a target you can repeat, measure, and adjust without turning every week into a reset.
Start from maintenance
Maintenance calories are the rough amount your body needs to stay around the same weight. A weight loss target usually starts below that number. The size of the deficit decides how aggressive the plan feels.
A moderate deficit is often easier to follow than a dramatic cut. It leaves more room for protein, normal meals, social flexibility, and training energy.
Estimate your starting target
Use the calculator to estimate calories, protein, carbs, and fat, then turn the target into a meal plan.
Calculate my targetAdjust from real signals
The first calorie target is an estimate. The better plan is the one that responds to what happens after you start.
Weight trend over several check-ins
How consistently you hit the plan
Hunger and energy
Training quality
Whether meals feel repeatable
Make the calorie target usable.
Avoico turns your calorie target into meals, portions, macros, and weekly adjustments.
View weight loss plan