What is a good calorie intake to lose weight?

Here's the thing about calories for weight loss—it's not just about eating as little as possible. Your body needs enough fuel to function properly while still creating that deficit for weight loss.

Finding Your Sweet Spot

Start by calculating your Total Daily Energy Expenditure (TDEE). A 35-year-old woman who's 5'5" and moderately active typically burns around 2,000 calories daily. To lose weight safely, she'd aim for 1,500-1,700 calories per day.

But here's what I've learned in my years of meal planning: the quality of those calories matters just as much as the quantity. Healthy diets lose weight more effectively when they focus on nutrient-dense foods that keep you satisfied.

The Protein Power Play

I always recommend making 25-30% of your calories come from protein. So if you're eating 1,500 calories daily, that's about 94-113 grams of protein. High protein meals to lose weight help preserve muscle mass and keep hunger at bay longer than carb-heavy options.

Your healthy diet schedule for weight loss might look like this: 300-400 calories at breakfast, 400-500 at lunch, 500-600 at dinner, plus 200-300 calories for snacks. This keeps your metabolism steady throughout the day.