How many calories should I eat to lose weight?

To lose weight, you need to be in a caloric deficit, meaning you consume fewer calories than your body burns. Here's how to estimate your daily caloric needs:

1. Calculate your TDEE (Total Daily Energy Expenditure): This includes your basal metabolic rate (BMR) and activity level.
2. Create a deficit: A typical starting point is reducing 500-750 calories from your TDEE to lose around 0.5-1 kg (1-2 pounds) per week. Remember, weight loss isn't just about calories; focus on balanced nutrition too.