Weight Loss Calorie Calculator
Use this calculator to estimate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and the recommended daily calorie intake to achieve your weight loss goals. This tool uses the Mifflin-St Jeor equation, which is widely recognized for its accuracy.
kg
lbs
cm
inches
Sedentary (little or no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/physical job)
kg
lbs
(Recommended: 0.5-1 kg or 1-2 lbs per week)
Understanding Your Calorie Needs for Weight Loss
Losing weight effectively and sustainably involves creating a calorie deficit – consuming fewer calories than your body burns. This calculator helps you estimate your personalized calorie targets based on several key factors.
Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic, life-sustaining functions while at rest. This includes breathing, circulation, cell production, nutrient processing, and organ function. It's the minimum amount of energy required to keep you alive. Factors like age, gender, weight, and height significantly influence your BMR.
The calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating BMR:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Total Daily Energy Expenditure (TDEE)
While BMR accounts for your resting energy needs, your Total Daily Energy Expenditure (TDEE) includes the calories you burn through all activities throughout the day. This encompasses not only your BMR but also the energy expended during physical activity, digestion, and other daily movements. Your TDEE is calculated by multiplying your BMR by an activity factor:
- Sedentary: BMR × 1.2 (little or no exercise)
- Lightly Active: BMR × 1.375 (light exercise/sports 1-3 days/week)
- Moderately Active: BMR × 1.55 (moderate exercise/sports 3-5 days/week)
- Very Active: BMR × 1.725 (hard exercise/sports 6-7 days a week)
- Extra Active: BMR × 1.9 (very hard exercise/physical job)
Creating a Calorie Deficit for Weight Loss
To lose weight, you need to consume fewer calories than your TDEE. This creates a calorie deficit, forcing your body to use stored energy (fat) for fuel. A common guideline is that 1 kilogram of body fat is roughly equivalent to 7,700 calories (or 1 pound of body fat is approximately 3,500 calories).
Therefore, to lose:
- 0.5 kg (1.1 lbs) per week: You need a daily deficit of approximately 550 calories (7700 / 7 / 2).
- 1 kg (2.2 lbs) per week: You need a daily deficit of approximately 1100 calories (7700 / 7).
It's generally recommended to aim for a gradual weight loss of 0.5 to 1 kg (1 to 2 lbs) per week. This rate is considered safe, sustainable, and more likely to result in long-term success. Larger deficits can lead to muscle loss, nutrient deficiencies, and make it harder to stick to your diet.
Important Considerations
- Minimum Calorie Intake: It's crucial not to drop your calorie intake too low. Generally, women should not consume fewer than 1200 calories per day, and men not fewer than 1500 calories per day, without medical supervision. Eating too little can slow your metabolism, lead to nutrient deficiencies, and be detrimental to your health.
- Individual Variation: These calculations are estimates. Individual metabolic rates can vary, and factors like genetics, hormones, and body composition can influence your actual calorie needs.
- Nutrition Quality: Focus on nutrient-dense foods (lean proteins, whole grains, fruits, vegetables) rather than just counting calories. The quality of your calories matters for overall health and satiety.
- Exercise: While diet is crucial for weight loss, regular physical activity helps burn additional calories, build muscle (which boosts metabolism), and improve overall health.
- Consult a Professional: Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.
Example Calculation:
Let's consider a 30-year-old moderately active male, weighing 70 kg and 170 cm tall, aiming to lose 0.5 kg per week.
- BMR Calculation (Male): (10 × 70) + (6.25 × 170) – (5 × 30) + 5 = 700 + 1062.5 – 150 + 5 = 1617.5 calories.
- TDEE Calculation (Moderately Active): 1617.5 × 1.55 = 2507.125 calories.
- Daily Calorie Deficit (for 0.5 kg/week loss): (0.5 kg * 7700 calories/kg) / 7 days = 3850 / 7 = 550 calories.
- Recommended Daily Calorie Intake: 2507.125 – 550 = 1957.125 calories.
Based on these inputs, the recommended daily calorie intake for this individual to lose 0.5 kg per week would be approximately 1957 calories.