To lose weight, the number of calories you need to eat each day depends on your age, gender, weight, height, level of exercise, and weight loss goals.
A popular method, though, is to make a calorie deficit, which means eating fewer calories than your body burns.
Safe and healthy weight loss is 0.2 to 0.9 kilograms (0.5 to 2 pounds) each week, or 500 to 1000 less calories per day. Cutting calories and exercising more can help you attain this goal.
You can use online calculators or talk to a health worker to find out how many calories you need to lose weight.
They can help you figure out how many calories you should eat each day based on your specific needs and goals.
It's also important to eat foods that are high in nutrients, focus on protein to help you keep your muscles, and make sure you eat a balanced diet generally to stay healthy while you lose weight.