How Many Calories Do You Need to Cut to Lose Weight? (Philadelphia Guide)

Cutting calories works—but the details matter. Here’s a clear, realistic guide you can use today, plus tips to fix the most common “I’m eating less but not losing” roadblocks.

The short answer

• Energy math (rule of thumb): ~3,500 calories ≈ 1 lb (0.45 kg) of body fat.

• Weekly target: A daily deficit of ~500–1,000 kcal can produce about 1–2 lb/week on average.

• Reality check: Your body adapts (metabolism, water/glycogen shifts), so loss is not perfectly linear every week.

A more precise metric you’ll also see is ~7,700 kcal ≈ 1 kg of fat. Use these only as guides, not guarantees.

“How many calories should I cut?”

Safe, sustainable ranges most adults do well with:

• Smaller deficit (easier to sustain): 300–500 kcal/day (good for gradual loss)

• Standard deficit: ~500 kcal/day (often ~1 lb/week)

• Larger, supervised deficit: 750–1,000 kcal/day (short term; medical oversight recommended, especially if approaching VLCD territory)

Bigger is not always better. If hunger/energy tank, tighten quality (protein, fiber) before shrinking calories further.

Why you might not be losing—even if you “eat less”

1. Portion creep & hidden calories

   • Coffee add-ins, dressings, oil/butter, nuts, cheese, smoothies, “bites/tastes,” restaurant sauces.

   • Fix: Use a food scale for 1–2 weeks. Log oils/dressings in tablespoons, not “drizzle.”

2. Liquid calories & weekends

   • Sugary drinks, alcohol, fancy coffees. A couple of nights out can erase a week’s deficit.

   • Fix: Swap to zero/low-cal drinks; set a planned alcohol budget (or skip during active loss).

3. Protein too low, fiber too low

   • Low protein → more hunger, muscle loss, slower metabolism.

   • Fix: Aim ~1.2–1.6 g protein/kg body weight/day; include veggies, legumes, whole grains.

4. Steps & strength training missing

   • Low daily movement (NEAT) = fewer calories burned than you think.

   • Fix: 7–10k steps/day target (or add 2–3k to your baseline) + 2–3 short strength sessions/week.

5. Water/glycogen swings and sodium

   • Scale can mask fat loss for days.

   • Fix: Weigh 3–4 mornings/week, track weekly averages, not single days.

6. Sleep & stress

   • Poor sleep ↑ hunger hormones; stress drives snacking.

   • Fix: 7–9 hours, consistent schedule; simple wind-down routine; manage stress cues.

7. Medications & medical factors

   • Some meds (certain antidepressants, antipsychotics, steroids, insulin, etc.) promote weight gain.

   • Fix: Review with a physician; consider weight-neutral/favorable alternatives when appropriate.

“How many calories do I need?” (RMR/TDEE basics)

• RMR (resting metabolic rate): calories your body burns at rest.

• TDEE (total daily energy expenditure): RMR + activity + digestion.

A common estimator is Mifflin–St Jeor (approximate, individual results vary):

• Men: RMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 5

• Women: RMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161

Then multiply by an activity factor (1.2 sedentary → 1.7+ very active) to estimate TDEE.
Create your deficit from TDEE, not RMR.

Prefer not to math it out? Use W8MD’s free calorie/BMI calculator on the main website and fine-tune with your clinician.

“Don’t Americans eat 3,800 calories a day?”

Be careful with that figure—it often reflects food supply/availability, not actual daily intake. Actual intakes vary by person, sex, age, and activity. Rather than chasing an average, measure your baseline for 1–2 weeks, then create a personalized deficit.

Starter plan (plug-and-play)

• Calories: TDEE minus ~500 kcal/day

• Protein: 1.2–1.6 g/kg/day (spread across meals)

• Fiber: 25–35 g/day (veggies, fruit, legumes, whole grains)

• Steps: Add 2–3k/day from your baseline; aim toward 7–10k

• Strength: 2–3×/week (20–30 min full-body)

• Sleep: 7–9 h, consistent schedule

• Tracking: Log honestly for 14 days; adjust by ±150–200 kcal based on weekly averages

When to get medical help

• You’ve tried the above for 4–6 weeks with accurate tracking and no progress

• You suspect sleep apnea, thyroid issues, PCOS, medication side effects, or significant emotional eating

• You’re considering VLCD (~800 kcal/day) or prescription options (GLP-1/GLP-1-GIP, phentermine/topiramate, Contrave, etc.)

W8MD can evaluate root causes, set safe calorie targets, supervise LCD/VLCD, and—if appropriate—prescribe evidence-based medications. We also offer optional meal replacements to simplify protein and portions.

Philadelphia contact

W8MD Medical Weight Loss & Sleep – Northeast Philadelphia (Primary)
1718 Welsh Road, 2nd Floor, Ste C • Philadelphia, PA 19115
(215) 676-2334

New York City: 2632 East 21st Street, Ste L3 • Brooklyn, NY 11235 • (718) 946-5500

Educational only; not medical advice. Individual needs vary—your W8MD clinician will tailor targets to your health, labs, and lifestyle.