How Many Calories to Eat to Lose 10 Pounds
You want to lose 10 pounds. Diets are confusing. But the math is simple: eat fewer calories than you burn. Let me show you your number.
Quick Answer
To lose 10 pounds, you need a calorie deficit of about 35,000 calories total (3,500 per pound). Eating 500 fewer calories per day means losing 10 pounds in about 10 weeks. Use the free calculator at dotsapps.com to find your exact daily target.
The Calorie Math Behind Losing 10 Pounds
One pound of body fat contains about 3,500 calories. To lose 10 pounds, you need a total deficit of about 35,000 calories.
Spread that over 10 weeks: 35,000 ÷ 70 days = 500 calories per day deficit.
That means eating 500 fewer calories than your body burns each day. Or burning 500 extra through exercise. Or a mix of both.
This rate — about 1 pound per week — is what doctors recommend. Faster weight loss often leads to muscle loss and rebound weight gain.
Find Your Daily Calorie Needs
First, figure out how many calories your body burns in a day. This is called your TDEE (Total Daily Energy Expenditure).
TDEE depends on your age, weight, height, gender, and activity level. A 30-year-old woman at 5'5" and 160 lbs with moderate exercise burns about 2,100 calories per day. A 30-year-old man at 5'10" and 180 lbs burns about 2,600.
The calculator figures this out for you. Enter your details and get your number in seconds.
Your Calorie Target for Weight Loss
Once you know your TDEE, subtract 500 calories. That is your daily target.
- TDEE of 2,100 → eat 1,600 calories/day to lose 1 lb/week
- TDEE of 2,400 → eat 1,900 calories/day to lose 1 lb/week
- TDEE of 2,800 → eat 2,300 calories/day to lose 1 lb/week
Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision. Too few calories slows your metabolism and can cause health problems.
Tips to Cut 500 Calories a Day
500 calories is easier to cut than you think:
- Skip the sugary coffee drink (300-500 calories)
- Swap soda for water (140 calories per can)
- Eat one less snack (200-300 calories)
- Use smaller plates (reduces portions naturally)
- Walk 30 minutes (burns about 150 calories)
You do not need to starve. Small swaps add up quickly. Track your food for a week to see where the easy wins are.
How to Do It: Step-by-Step
- 1
Open the Calorie Calculator at dotsapps.com
- 2
Enter your age, weight, height, and gender
- 3
Select your activity level (sedentary to very active)
- 4
See your maintenance calories (TDEE) and weight loss targets
- 5
Subtract 500 calories for 1 lb/week loss or 250 for 0.5 lb/week
Frequently Asked Questions
How long does it take to lose 10 pounds?
At a healthy rate of 1 pound per week, about 10 weeks (2.5 months). You can safely aim for 1-2 pounds per week with a 500-1000 calorie deficit.
Is 1200 calories too low?
For most people, yes. 1200 calories is the minimum recommended for women and 1500 for men. Going lower can slow your metabolism and cause nutrient deficiencies.
Do I have to exercise to lose weight?
No. Weight loss comes from eating fewer calories than you burn. Exercise helps and is great for health, but diet is the main driver. You cannot outrun a bad diet.
Why am I not losing weight in a calorie deficit?
Common reasons: underestimating portions, not counting liquid calories, eating back exercise calories, water retention, or your deficit is too small. Track carefully for two weeks and reassess.
Should I eat less on days I do not exercise?
Some people adjust calories daily, others eat the same amount every day. Both work. Consistency matters more than daily fluctuations.
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