How much should you eat to lose weight?
To lose about 0.5 kg a week, most people need to eat roughly 500 calories less than they burn each day. The generator above works out what you burn (your TDEE) from your age, height, weight and activity, then subtracts 500. It never goes below 1,200 calories a day for women or 1,500 for men, because eating less than that makes it hard to get enough protein, iron and calcium and usually leads to rebound weight gain.
Protein is set at about 1.2 g per kg of body weight. Higher protein keeps you fuller and helps you keep muscle while you lose fat.
Sample day: 1,350-calorie Indian vegetarian weight loss diet
| Meal |
What to eat |
Approx. kcal |
| Breakfast (8 am) |
2 moong dal chillas with mint chutney |
280 |
| Mid-morning (11 am) |
1 guava or apple |
80 |
| Lunch (1:30 pm) |
2 multigrain rotis, 1 bowl dal, 1 bowl mixed veg sabzi, salad |
480 |
| Evening (5 pm) |
Green tea + 1 bowl roasted makhana |
110 |
| Dinner (8 pm) |
1 bowl moong dal khichdi + 1 bowl curd |
400 |
Use the generator for a full 7-day plan with different meals every day, scaled to your own calorie target.
Best foods for weight loss
- Protein: dal, chana, rajma, paneer, curd, tofu, eggs, chicken, fish
- Fibre: vegetables, salads, whole fruits, oats, millets (jowar, bajra, ragi)
- Smart swaps: brown rice or millets for white rice, roasted snacks for fried, buttermilk for sweet drinks
Weight loss with PCOS
If you have PCOS, choose “Yes” for PCOS in the generator. The plan then leaves out white rice and refined foods and favours low-GI whole grains and protein. Losing even 5–10% of body weight can improve cycles and insulin resistance.
Frequently asked questions
How much weight can I lose in a month on this plan?
With a 500-calorie daily deficit, about 2 kg a month is a realistic and safe pace. You may lose more in the first week because of water weight.
Is a 1200 calorie diet safe?
For most women, 1,200 calories is the lowest level to go without medical supervision. The generator never goes below it. If you are very active, pregnant or breastfeeding, you need more.
Can I lose weight on an Indian vegetarian diet?
Yes. Build each meal around dal, paneer, curd, chana or tofu, fill half the plate with vegetables, and keep rice or roti portions to what the plan shows.
Do I need to exercise too?
Diet drives most weight loss, but walking 7,000–10,000 steps a day and strength training 2–3 times a week help you keep muscle and keep the weight off.
Sources: NHS: Lose weight · Mifflin–St Jeor equation · 2023 international PCOS guideline (JCEM)
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.
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