How Many Calories to Lose Weight: Dubai Guide
Most people lose weight on roughly 300–500 calories below their daily maintenance. Estimate maintenance, subtract a bit, keep protein high, and adjust from real results.
The short answer
To lose weight you eat fewer calories than you burn. That's a deficit. For most adults a deficit of around 300–500 calories a day gives steady fat loss without making you miserable. You don't need to be precise to the calorie — a friendly estimate is plenty to get started.
This is general guidance, not medical advice. If you have a health condition, check with your doctor first.
Step 1: Estimate your maintenance calories
Maintenance is the number that keeps your weight the same. A quick, rough estimate: multiply your body weight in kilograms by 30–33 if you're moderately active. So an 80kg person sits somewhere around 2,400–2,640 calories to maintain. It's a starting point, not gospel.
| Bodyweight | Rough maintenance (moderately active) | Rough loss target (−500) |
|---|---|---|
| 60 kg | ~1,800–1,980 | ~1,300–1,480 |
| 75 kg | ~2,250–2,475 | ~1,750–1,975 |
| 90 kg | ~2,700–2,970 | ~2,200–2,470 |
| 105 kg | ~3,150–3,465 | ~2,650–2,965 |
These are ballpark figures. Activity, muscle and a dozen other things shift them. Use the number as a first guess, then let the scale and the mirror correct you over a few weeks.
Step 2: Subtract a sensible deficit
Take maintenance and knock off about 300–500 calories. Bigger isn't better. Huge deficits cost you muscle, energy and your sanity, and they almost always end in a binge. A gentle deficit you don't really feel will beat an aggressive one you abandon by Thursday.
Step 3: Keep protein high
Calories decide whether you lose weight. Protein decides how good you feel and look while doing it. Protein preserves muscle in a deficit and keeps you full for hours, which makes the whole thing easier. When you're eating less overall, getting enough protein matters more, not less.
This is why it's easy to dial in protein with WellFed — when you want more protein and calories, you choose a bigger plan (three meals a day, or three meals plus two snacks) and/or a Large portion rather than rebuilding your whole approach.
Step 4: Adjust from real results
Track your weight as a weekly average, not a daily one — it bounces around with water, salt and sleep. If you're losing slowly and steadily, leave it alone. If nothing's moved in two to three weeks, trim another 100–200 calories or move a bit more. That's the whole game: estimate, observe, nudge.
The easy way to hit your number
Counting every calorie by hand gets old fast, and it's where most people quit. Pre-portioned meals do the maths for you. WellFed is affordable daily meal prep in Dubai & Abu Dhabi, from AED 999 per 4-week cycle — two calorie-aware meals a day in a Standard portion, delivered fresh daily — 5, 6 or 7 days a week (your choice), roughly AED 50/day and about AED 25 a main meal. We deliver fresh daily in Dubai (3:00am–7:30am and 7:00pm–10:00pm) and Abu Dhabi (3:00am–7:30am).
Ready to start? get a calorie-matched plan.
Frequently asked questions
How do I estimate my calories quickly?
Multiply your weight in kg by about 30–33 for rough maintenance if you're moderately active, then subtract 300–500 for a loss target. Treat it as a starting estimate and adjust.
Is 1,200 calories a day enough?
For many people it's too low and hard to sustain, which leads to rebounds. A smaller deficit with enough protein usually works better. This is general guidance, not medical advice.
Why does protein matter so much when cutting?
Protein preserves muscle while you're in a deficit and keeps you full, so you stick to the plan. With WellFed you get more protein by choosing a bigger plan, like three meals a day, or a Large portion.
What if the scale stops moving?
Weight bounces day to day, so use a weekly average. If it's flat for two to three weeks, trim another 100–200 calories or add some movement and reassess.
Eat well for less — from AED 999/month
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