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Calorie and weight-loss questions
Straight answers to common calorie and weight-loss questions, worked out with the same math as the Deficitly calculator. Each page has tables for different body sizes and a link to work out your own numbers.
Calculators
Losing weight
- How many calories should I eat to lose weight?About 400–600 calories below your maintenance, for a steady 0.5% a week.
- How much weight will I lose eating 1,500 calories a day?Most women lose 0.2–0.6 kg a week, most men 0.7–1.3 kg.
- Is 1,200 calories a day safe, and how fast will I lose?The usual minimum for women; too low for most men without medical support.
- How much protein do I need to lose weight?About 1.6–2.2 g per kg of a healthy weight: 110–135 g a day for most women.
Your daily burn
- How many calories do you burn a day doing nothing?Most women burn 1,200–1,700 calories a day at rest, most men 1,500–2,100.
- How many calories should I eat to maintain my weight?Most women need 1,600–2,200 calories a day, most men 2,100–2,800.
Calories from activity
- How many calories does walking 10,000 steps burn?About 200–400 extra calories, depending on your weight and height.
- How many calories do you burn walking for an hour?About 250–400 extra calories for a brisk hour, depending on weight and speed.
- How many calories does running burn?About 0.86 extra calories per kg of body weight per km, at any pace.
- How many calories does padel burn?About 300–550 extra calories an hour, depending on your weight and how hard you play.
- How many calories does lifting weights burn?About 150–400 extra calories an hour: less than most people think.
- How many steps a day do you need to lose weight?Each extra 1,000 steps burns about 20–35 calories; what you eat decides the rest.
How the numbers are calculated
The formulas, sources and limits are on how Deficitly calculates.