There is no single calorie number that works for everyone. Your target depends on your age, sex, size, activity level, and how quickly you want to lose weight. NIDDK’s Body Weight Planner exists for this reason: it estimates a calorie and activity plan based on your goal.
The safest way to use calories for weight loss is to start with a modest deficit, then watch the trend for a few weeks. If you are losing too fast, feeling wiped out, or constantly hungry, the target is probably too low. If nothing changes, the deficit may be too small or the tracking may be off.
The point is not to find the lowest possible number. The point is to find a number you can repeat long enough for it to work. If you have a medical condition, take medicines that affect weight, or have a history of disordered eating, it is better to use clinician guidance instead of guessing.
This is general information, not professional medical advice. For decisions about your situation, talk to a qualified professional.
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