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tdee Calculator

Weight loss Calculator





Height (ft/in)

Height (cm)


Current Weight


Target Weight


Choose Activity Level

Body fat (Optional) Click to Calculate


Select one of the following

Target Date  ?

Kcal/day to Reduce  ?

Weight Loss Pace  ?


Table of Content

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Our weight loss calculator helps you to estimate how many calories you should have to eat to lose weight and even helps to plan your weight loss progress.

No doubt, putting on weight is easier than getting rid of extra pounds. Weight loss is not as easy as you seem, it can be a daunting challenge. But, the weight loss program becomes easier, if you have an actual idea about your calorie intake to lose weight.

How Does Weight Loss Calculator Function?

Our weight loss predictor helps to find your weight loss calories that are based on a scientific theory of calorie restriction. It estimates your calories to lose weight by considering basic but important parameters that include:

What To Enter?

  • Specify your gender
  • Enter your exact age and height in their fields
  • Please provide your current and target weight
  • Choose your activity level & provide your body fat percentage
  • Select the way you want to get your weight loss plan

What Do You Get?

  • Your Weight Loss Calories: Know calories for effective weight loss and calories to cut from your daily diet
  • Calories To Maintain Weight: The free weight loss calorie calculator also gives you the number of calories that may eat to maintain your body weight after you lose it
  • Activity Suggestions: Get personalized recommendations for different activity plans that might help you supplement your weight loss progress
  • Your Weight Goal Facts: Learn the key insights that will let you lose weight fast
  • Health-Related Facts: Get to know how your weight loss journey impacts your body in different ways
  • Calorie Deficit Chart: Visualize your calorie deficit and the way it affects your weight loss goal
  • Zigzag Calorie Schedules: Explore alternate calorie intake patterns to optimize your weight loss strategy
  • Weight Loss Calendar: A comprehensive weight loss chart provides daily calorie target and goal date based on varying levels of caloric reduction from your regular diet

How Many Calories Do You Need To Lose Weight?

If your goal comes up with losing weight at a normal pace, then you need to eliminate 500-1000 calories from your daily diet intake. You better keep in mind that:

  • To lose 1 pound of weight, you need to burn about 3,500 calories in a week
  • Losing 0.5 pound needs you to burn about 1750 calories in a week
  • If you want to limit yourself to 0.25 lbs, 875 are your calories needed to lose weight

Nutritionist experts do not permit limiting your caloric intake by more than 1000 per day. If you do this, your muscle mass will start decreasing rapidly. This will decrease your BMR and you will lose weight more while being unhealthy. So never aim to lose more than 2 pounds a week.

This fat loss calculator aims to simplify your calorie intake and workout plans so that you lose fat while staying healthy. So give it a try, know your plans better, and start your journey!

Science Behind The Weight Loss Calories:

Your weight loss is proportional to eating fewer calories than your expenditure. Digging more, the scientific theory directly targets the proper understanding of Basal Metabolic Rate and Total daily energy expenditure. These are the calories you may burn at rest and during activity, respectively.

BMR contributes to 70% of your daily calorie needs. This is why it provides a baseline to estimate calories per day to lose weight.

The calorie calculator for weight loss is based on the same hypothesis and considers 3 equations that give you an average estimation of your BMR calories. These include:

Mifflin-St Jeor Equation:

For Men:

BMR = 10W + 6.25H – 5A + 5

For Women:

BMR = 10W + 6.25H – 5A – 161
Revised Harris-Benedict Equation:

For Men:

BMR = 13.397W + 4.799H – 5.677A + 88.362

For Women:

BMR = 9.247W + 3.098H – 4.330A + 447.593

Katch-McArdle Formula:

BMR = 370 + 21.6(1 – F)W


  • W = Weight in kilograms
  • H = your height in centimeters
  • A = your exact age
  • F = body fat percentage

These equations provide calories that you need to eat to maintain your weight while at rest.

Your daily energy expenditure is an estimation of how many calories you burn during a certain activity. Each activity has a specific metabolic equivalent of task (MET).

Our extreme weight loss calculator simplifies the process by categorizing activity levels into four distinct levels, each associated with specific MET values. These include:

Activity Level MET Value
No Sports/Exercise 0.2
Light Activity 1-3 Times per Week 0.375
Moderate Activity 3-5 Times per Week 0.55
High Activity Everyday Exercise 0.725
Extreme Activity Professional Athlete 0.9

MET values help gauge the intensity of your physical activities, thereby providing a convenient way to estimate your daily calorie expenditure.

To lose weight, you need to eat less than your TDEE. This is why you have to maintain your workout routine so your calories remain in balance and you may lose weight healthily.


Individual’s Details:

Weight (W) = 75 kilograms

Height (H) = 174 centimeters

Age (A) = 26 years

Body fat percentage (F) = 15%

Activity Level:

Moderate Active (Person exercises regularly (3-5 times per week)


Step # 01: BMR Estimation

Using Katch-McArdle Formula

BMR = 370 + 21.6(1 – F)W

BMR = 370 + 21.6(1 – 0.20) * 70

BMR = 370 + 21.6 (0.80) * 70

BMR = 370 + 1209.6

BMR = 1579.6 calories

Step # 02: Estimating TDEE with the activity level provided

Moderate Activity (MET) = 0.55


TDEE = 1579.6 × 0.55

TDEE = 868.78 calories

Step # 03: Daily Calorie Intake For Weight Loss

To lose weight healthily, you should cut off 500 calories from your daily intake. Considering this, we have:

Calorie Intake (Weight Loss) = TDEE – 500

Calorie Intake (Weight Loss) = 868.78 – 500

Calorie Intake (Weight Loss) = 368.78 calories

Final Verdict:

If the person wants to lose body fat without any health issues, he/she has to eat 368.78 calories less than his/her energy expenditure.

Zigzag Schedule For Calorie Intake:

This is an evident approach to losing weight by consuming calories in a zigzag manner. When you eat the same number of calories each day, a time will come when your body gets used to it. In this condition, the plateau of weight loss happens and your body does not lose more weight after a certain time. This is why you need to eat by changing your calorie number daily.

What You Should Do?

Suppose your fat loss calories are 2000 per day, then

  • You should eat 2300 calories in the first three days
  • For the remaining four days, eat 1775 calories

Following this practice will keep your total calorie ingestion 14000 weekly but in a more effective way. The combination of high and low-calorie consumption allows you to eat flexibly.

If you face difficulty in planning your calories this way, give this zig zag diet calculator a try and get your personalized diet schedules for sustained weight loss straightaway in seconds. The tool gives you a couple of different plans that allow you to eat the way you want and lose weight accordingly.

Your Instant Weight Loss Plan!

Instant possible ways to slice your calories

Drink More Water

Drink More Water

Less Protein Drumsticks

Less Protein Drumsticks

Trim Your Treats

Trim Your Treats

Brisk Walk

Brisk Walk






How To Reduce Calories For Weight Loss?


Eat Extra Protein

Eat Extra Protein

Protein keeps you full while delivering fewer calories to your body. But too much quantity is not suggested as it may lead to weight gain.

Limit Sugary Beverages

Limit Sugary Beverages

Sugary beverages contain zero calories which may increase your weight to a drastic level. So try drinking water or unsweetened juices to limit your calorie intake to lose weight.

Snack Wisely

Snack Wisely

Fibre enriched snacks are the best way to keep your stomach full while delivering less calories to your body. So let healthy snaks be a part of your daily caloric intake.

Workout Regularly

Workout Regularly

Too much calorie deficit to lose weight is also not good as it may lead to severe muscle loss and joint pain. Exercising daily will keep your body metabolism active and help you lose weight without getting prone to severe health issues.

Track Calories

Track Calories

Keep using the free weight loss calculator to know the calories per day to lose weight. Take a flight to a healthy lifestyle.

Intermittent Fasting

Intermittent Fasting

Fasting strategically will help you to lose 0.55 to 1.65 pounds (0.25–0.75 kg) per week. During fasting hours, your body is shifted to fat-burning mode.

Frequently Asked Questions:

How Many Calories Should I Eat a Day To Lose Weight?

  • For Men: Consume between 2000 – 3000 calories a day
  • For Women: 1500 calories per day

When You Lose Weight, Where Does the Fat Go?

During fat loss, your body exhales excessive carbon dioxide from the lungs. About 84% of fat is lost this way. While the remaining 16% is lost either via perspiration or urine secretion from the body.

How Many Calories Do I Burn a Day?

Research conducted by Dietary Guidelines for Americans 2020-2025 states that:
An average adult man burns approximately 2000-3000 calories in a single day. On the other hand, women may burn 1600-2400 calories per day.

How Many Calories Should You Eat To Gain Muscle?

Increasing 20 calories per pound will let you gain muscle mass within normal conditions. However, the calorie calculator to gain weight gives you more personalized calories that you may need to eat for weight gain.

Can I Lose 20 pounds In a Month?

Losing 20 pounds in just a month (4 weeks) is not suggested. You may better consult with your dietician who may give you a better plan for this.

Calories Present In Everyday Foods:

Common Meals/Snacks

Food Serving Size Calories kJ
Broccoli 1 cup 45 188
Carrots 1 cup 50 209
Asparagus 1 cup 27 113
Eggplant 1 cup 35 147
Lettuce 1 cup 5 21
Cucumber 4 oz. 17 71
Tomato 1 cup 22 92
Beef, regular, cooked 2 oz. 142 595
Tofu 4 oz. 86 360
Egg 1 large 78 327
Chicken, cooked 2 oz. 136 569
Fish, Catfish, cooked 2 oz. 136 569
Shrimp, cooked 2 oz. 56 234
Pork, cooked 2 oz. 137 574
Diet Coke 1 can 0 0
Milk (1%) 1 cup 102 427
Milk (2%) 1 cup 122 511
Milk (Whole) 1 cup 146 611
Beer 1 can 154 645
Coca-Cola Classic 1 can 150 628
Yogurt (low-fat) 1 cup 154 645
Orange Juice 1 cup 111 465
Apple cider 1 cup 117 490
Yogurt (non-fat) 1 cup 110 461
Bread, white 1 slice (1 oz.) 75 314
Caesar salad 3 cups 481 2014
Butter 1 tablespoon 102 427
Hamburger 1 sandwich 250 1047
Dark Chocolate 1 oz. 155 649
Corn 1 cup 132 553
Cheeseburger 1 sandwich 285 1193
Pizza 1 slice (14″) 285 1193
Potato 6 oz. 130 544
Sandwich 1 (6″ Subway Turkey Sandwich) 200 837
Rice 1 cup cooked 206 862
Banana 1 (6 oz.) 151 632
Apple 1 (4 oz.) 59 247
Orange 1 (4 oz.) 53 222
Grapes 1 cup 100 419
Watermelon 1 cup 50 209
Peach 1 (6 oz.) 67 281
Pineapple 1 cup 82 343
Strawberry 1 cup 53 222
Pear 1 (5 oz.) 82 343

Your Weight Loss Meal Plans:

(Targeted to 2000, 1500, and 1200 calories Restriction)

Meal 1200 Cal Plan 1500 Cal Plan 2000 Cal Plan
Breakfast All-bran cereal (125) Milk (50) Banana (90) Granola (120) Greek yogurt (120) Blueberries (40) Buttered toast (150) Egg (80) Banana (90) Almonds (170)
Snack Cucumber (30) Avocado dip (50) Orange (70) Greek yogurt (120) Blueberries (40)
Total 345 Calories 350 Calories 650 Calories
Lunch Grilled cheese with tomato (300) Salad (50) Chicken and vegetable soup (300) Bread (100) Grilled chicken (225) Grilled vegetables (125) Pasta (185)
Snack Walnuts (100) Apple (75) Peanut butter (75) Hummus (50) Baby carrots (35) Crackers (65)
Total 450 Calories 550 Calories 685 Calories
Dinner Grilled Chicken (200) Brussel sprouts (100) Quinoa (105) Steak (375) Mashed potatoes (150) Asparagus (75) Grilled salmon (225) Brown rice (175) Green beans (100) Walnuts (165)
Total 405 Calories 600 Calories 665 Calories

Sample Workouts To Burn Calories:

Activity (1 hour) 125 lb person 155 lb person 185 lb person
Golf (using cart) 198 246 294
Walking (3.5 mph) 215 267 319
Kayaking 283 352 420
Softball/Baseball 289 359 428
Swimming (free-style, moderate) 397 492 587
Tennis (general) 397 492 587
Running (9 minute mile) 624 773 923
Bicycling (12-14 mph, moderate) 454 562 671
Football (general) 399 494 588
Basketball (general) 340 422 503
Soccer (general) 397 492 587

Energy From Vital Nutritional Resources


Food Components kJ per gram Calorie (kcal) per gram kJ per ounce Calorie (kcal) per ounce
Fat 37 8.8 1,049 249
Proteins 17 4.1 482 116
Carbohydrates 17 4.1 482 116
Fiber 8 1.9 227 54
Ethanol (drinking alcohol) 29 6.9 822 196
Organic acids 13 3.1 369 88
Polyols (sugar alcohols, sweeteners) 10 2.4 283 68


From Wikipedia, the free encyclopedia – Weight Loss Guide – Intentional and Unintentional Weight Loss – Causes (Disease-related) – Myths – Health Effects – Long term weight loss – weight loss industry – along with references

The official health organization of the USA (Centers for Disease Control) has suggested an optimal calorie-cut diet that may help you shed calories to lose weight healthily. You may better try activity plans offered by the CDC to exercise for losing weight.

Other Languages: Calculadora De Perda De Peso, Calculateur De Perte De Poids, Calcolatore Di Perdita Di Peso, Calculadora De Pérdida De Peso, حاسبة لتخفيف الوزن