About the Weight Loss Calorie Calculator
This Weight Loss Calorie Calculator helps you calculate how many calories you need each day to lose weight safely and effectively. It uses trusted formulas to estimate your daily calorie needs to lose weight, using your gender, age, weight, height, and activity level.
- Mifflin-St Jeor Equation (most accurate for most people)
This formula estimate your Basal Metabolic Rate (BMR) - how many calories your body burns at rest. Then, it adjusts based on your daily activity level to show your Total Daily Energy Expenditure (TDEE).
Knowing your TDEE helps you plan a calorie deficit to lose weight.
Table: Common Calorie Needs (Estimated)
| Gender | Age | Activity Level | Calories to Maintain | Calories to Lose 1 lb/week |
|---|---|---|---|---|
| Male | 30 | Light Activity | 2,500 | 2,000 |
| Female | 30 | Light Activity | 2,000 | 1,500 |
| Male | 45 | Sedentary | 2,200 | 1,700 |
| Female | 45 | Moderately Active | 2,100 | 1,600 |
Note: These are average estimates. Use the calculator for personalized results.
How to Use the Weight Loss Calorie Calculator
- Enter your age, gender, height, and weight.
- Select your activity level (like sedentary, lightly active, etc.).
- Select the weight loss goal (0.5 to 2 pounds per week).
-
Click “Calculate” to get your:
- BMR (calories burned at rest)
- TDEE (calories needed to maintain your weight)
- Recommended intake for losing 0.5 to 2 pounds per week
How Weight Loss Works
Weight loss happens when you burn more calories than you eat.
- 1 pound of fat = about 3,500 calories
- To lose 1 pound per week, reduce your intake by 500 calories per day
- Safe weight loss is 0.5 to 2 pounds per week
Example:
If your TDEE is 2,400 calories:
- Eat 1,900 calories/day to lose 1 pound/week
- Eat 1,400 calories/day to lose 2 pounds/week
(not recommended long-term)
Did You Know?
| 1 pound of fat = | ~3,500 calories |
| Safe calorie deficit/day = | 500-1,000 calories |
| Max healthy weight loss/week = | 2 pounds |
| Calorie burn per 30-min walk = | 100-150 calories (varies) |
Sample Calorie Burn Chart by Activity
| Activity | Calories Burned |
|---|---|
| Walking (3.5 mph) | 140 |
| Jogging | 260 |
| Biking (12 mph) | 298 |
| Swimming | 216 |
| Yoga | 140 |
Source: Harvard Health Publishing
Tips for Healthy Weight Loss
- 🍽 Eat more whole foods like fruits, veggies, lean proteins, and whole grains.
- 🚶♂️ Move daily — even light activity helps.
- 🥤 Drink water instead of sugary drinks.
- 📏 Watch portion sizes — use smaller plates.
- 📓 Track progress with a food journal or app.
Important to Know
- Never eat less than 1,200 calories/day (women) or 1,500 calories/day (men) without medical advice.
- Losing weight too fast can lead to muscle loss and slower metabolism.
- Always talk to a doctor or dietitian if unsure.
Why Counting Calories Helps with Weight Loss
Tracking your calories helps you calculate how much you're eating. It also shows how food choices affect your weight. If you eat fewer calories than you burn, you lose weight. This calculator makes that easier.
What is a Calorie Deficit?
A calorie deficit means you eat fewer calories than your body uses. This causes your body to use stored fat for energy, which leads to weight loss. A safe deficit is 500-1000 calories per day.
BMR and TDEE
BMR is your Basal Metabolic Rate - the calories your body needs at rest. TDEE is your Total Daily Energy Expenditure - it includes your BMR plus daily activities. This calculator uses both to estimate your needs.
How Many Calories Are in 1 Pound of Fat?
There are about 3,500 calories in one pound (0.45 kg) of fat. To lose one pound per week, you need a daily calorie deficit of 500 calories.
Best Practices for Healthy Weight Loss
- Aim to lose 1-2 pounds per week
- Do not eat less than 1,200 calories/day (women) or 1,500 (men)
- Combine diet with regular exercise
- Eat balanced meals with protein, fiber, and healthy fats
- Stay hydrated and sleep well
Macronutrients and Calorie Balance
Calories come from protein, carbohydrates, and fat. A balanced diet includes all three. Here is how many calories each contains per gram:
| Macronutrient | Calories per Gram |
|---|---|
| Protein | 4 calories |
| Carbohydrates | 4 calories |
| Fat | 9 calories |
Tips to Reduce Daily Calories
- Eat smaller portions
- Choose low-calorie snacks like fruits or vegetables
- Drink water instead of sugary drinks
- Cook at home more often
- Avoid fried and processed foods
How Exercise Affects Calorie Needs
Exercise increases the number of calories you burn. This lets you eat a bit more while still losing weight. Common activities and average calories burned per hour:
| Activity | Calories Burned (per hour) |
|---|---|
| Walking (3 mph) | 200-300 |
| Running (6 mph) | 600-800 |
| Cycling (moderate) | 400-600 |
| Weight training | 200-400 |
Tracking Progress the Right Way
Weigh yourself weekly, not daily, to avoid natural weight changes due to water. Also, track your body measurements, how your clothes fit, and energy levels.
How to Stay Motivated
- Set small, clear goals
- Track your progress weekly
- Celebrate non-scale victories
- Join support groups or use fitness apps
- Don't give up after a bad day - just keep going!
Frequently Asked Questions
How many calories should I eat to lose weight?
You should aim to eat about 500-1000 fewer calories than your Total Daily Energy Expenditure (TDEE) to lose 1-2 pounds per week. Use the calculator above to find your personalized number.
Is it safe to eat less than 1,200 calories a day?
No. Unless under medical supervision, it's not recommended to eat fewer than 1,200 calories/day for women and 1,500 for men. Too low can slow your metabolism and cause nutrient deficiencies.
How accurate are calorie calculators?
Calorie calculators give estimates based on formulas. They're quite accurate for most people but may vary based on genetics, metabolism, and actual activity levels. Track progress and adjust as needed.
Do I need to exercise to lose weight?
No, weight loss happens from a calorie deficit. However, exercise helps burn more calories, maintain muscle mass, and improve overall health. It's strongly recommended for sustainable fat loss.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — it's the number of calories you burn per day including activity. It's calculated using your Basal Metabolic Rate (BMR) plus your activity level.
How much weight can I lose per week safely?
Most health experts recommend aiming for 0.5 to 2 pounds (0.2 to 0.9 kg) of weight loss per week. This helps preserve muscle and is easier to maintain long term.
Should I track my calories?
Tracking calories can help increase awareness and stay accountable. Many apps make this easy. While not required, it can improve weight loss success, especially in the beginning.