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How Many Kilocalories Do I Need To Lose Weight? | Clear Cut Guide

Set a modest daily calorie deficit from your maintenance; target about 0.5–1 kg (1–2 lb) of weight loss per week with smart diet and activity.

Most adults need 1,600–3,000 kilocalories per day, varying by age, sex, body size, and activity level.

Most adults maintain weight on 6,500–10,000 kJ per day; your best target varies by body size, age, and activity.

Weight loss usually needs a 2,100–4,200 kJ daily shortfall; many adults land near 6,300–9,000 kJ per day, based on size and activity.

For muscle growth, pick a load you can lift for 6–15 reps with 1–3 reps left in the tank, then progress that load week by week.

For daily jump rope, 10–20 minutes on most days—split into short bouts—fits adult cardio targets for health.

Begin with 10–20 minutes of jump rope, 3–5 days weekly, and build toward 150–300 minutes of cardio as fitness grows to support fat loss.

Fat loss from jogging depends on pace, body weight, and diet; aim for 150–300 weekly minutes and pair runs with a calorie deficit.

For weight loss, plan 150–300 minutes of moderate running weekly, paired with a 500–750-calorie daily deficit, adjusted to your pace and size.

For weight loss, aim for 150–300 weekly minutes of jogging, matched with diet changes to keep a steady calorie gap.