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Weight Loss Calculator

Provide essential weight-loss parameters in the calculator below & estimate your daily calorie intake & workouts for healthy weight loss.




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  ?


Disclaimer:This weight loss calculator is intended to estimate the number of calories required to achieve a desired weight goal. It is not meant to serve as a professional medical advice provider, for diagnosis, or treatment. Consult with a qualified healthcare professional before embarking on your weight loss journey.

Table of Content

Research and Development

Developed By: 
Katherine Paul
Katherine Paul

Katherine Paul

Katherine Paula is a recognized nutritionist and certified dietician who is willing to promote a healthy lifestyle via her nutritional guides

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Verifies By Medically Reviewed By:
Dr. Muhammad Uzair
Dr. Muhammad Uzair

Dr. Muhammad Uzair

Dr. Muhammad Uzair is a highly accomplished professional in the field of Health Sciences, holding a Ph.D. Degree. He is a Registered Dietician-Nutritionist (RDN) and Registered Personal Trainer (CPT).

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Based on Research by:

J. Arthur Harris and Francis G. Benedict, Weight-Loss and Maintenance.

David C Frankenfield MS. The Harris-Benedict Studies of Human Basal Metabolism, History and Limitations.

Diet and Weight Loss by Harvard Medical School.

Losing Weight Guidelines by Center for Disease Control and Prevention.

Available on App

Download Weight Loss App for Your Mobile.

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Calculator Online’s Weight Loss Calculator

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 healthy goals.

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. However, the exact amount of calorie intake can result in losing extra weight (pound/kg).

This calculator has been developed after a deep research conducted by Calculator Online certified nutritionists and dieticians. It incorporates detailed nutrition, metabolism, and calorie counting research for healthy weight loss goals.

How Many Calories You Need Per Day To Lose Weight?

According to the 2020–2025 Dietary Guidelines for Americans, daily calorie needs are approximately 2,000 to 3,000 for men and 1,600 to 2,400 for women per day.

The official health organization of the USA Centers For Disease Control (CDC) suggests an effective calorie-cutting diet and provides BMI calculation guidelines for optimal weight loss.
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, it’s recommended to burn about 3,500 cal in a week (Reference: How Well This Rule Predicts Successful Weight Loss)
  • Losing 0.5 pounds, a person needs to burn about 1750 cal in a week
  • If a person wants to limit himself to 0.25 lbs, 875 are the recommended calories to lose weight

The science entails that you should eat fewer calories than you expend. When you do this, your body will start consuming energy from the fat stored in it. It will lead to losing excess flab from the body, thereby assisting in healthy weight loss without any health issues.

Losing weight requires you to follow a good diet plan and perform regular physical activities.

Do not limit your daily caloric intake to less than 1000 per day. Otherwise, you will lose more weight while being unhealthy. Remember that the suggested minimum daily calorie allowances are 1500 for men, 1200 for women, and 1350 for nonbinary individuals.

Related Posts:

5 Common Calorie Deficit Mistakes And How To Avoid Them?

Calorie Deficit vs. Fad Diets: Why Science Matters for Sustainable Results

Burn More, Eat Less: The Simple Math of Reaching Your Calorie Deficit

How To Reduce Calories For Weight Loss?

Intermittent Fasting:

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

Regular Workout:

Workout increases your physical activity level and it helps to reduce calories by burning them. Exercising daily will improve your resting metabolic rate (RMR), build lean mass, help regulate stress, and support long-term weight maintenance.

Here, you can get different exercises proposed by weight loss calculator that is tailored to your weight loss journey. Following a proper workout plan will certainly help you increase lean mass, reduce stress levels, and maintain weight for a long time.

Pay Attention to Your Body:

Paying attention to the body’s signals is crucial for you to achieve your desired weight. Our body communicates its needs while we eat, and it’s important to listen to these signals to avoid overeating or behaviors that might affect our weight.

Stop Drinking Your Calories:

Never drink your calories as it can cause type 2 Diabetes and severe obesity. Intaking soda drinks not only increases your calorie consumption but will also increase your hunger later on. Cut back your sweetened drinks.

Make Food Swaps:

Never stop eating a healthy diet enriched in nutrients. You can eat them in a sufficient quantity and deliver enough calories to lose weight healthy. So after counting balancing high-calorie and low-calorie foods will be a great way to lose fat.

Fill Up with Water, Protein, and Fiber:

A healthy diet consisting of sufficient water, moderate protein, and a controlled amount of high-saturated carbohydrates will keep your stomach full while delivering fewer calories. Some types of foods can enhance the rate of the calories burned like tea, coffee, etc. 

Stay Hydrated:

There exists strong evidence that proves a link between hydration and the ability of the body to break down fat. This biological procedure is known as Lipolysis. Staying hydrated helps in the natural breakdown of body fat and helps you lose weight.

Additionally, staying hydrated helps in

  • Boosting your metabolism
  • Reducing hunger
  • Making workout activities more efficient

Reduce Portion Sizes:

This is an effective approach to adopting a controlled calorie deficit to lose weight. In the start, cut a smaller number of calories from your daily diet and then make arrangements to get far better results. For convenience, you can get the assistance of this weight loss calculator that customizes your journey by estimating the optimum calorie cut from your daily intake.

Maintain Your Sleep:

Getting proper sleep on a daily basis directly impacts your weight loss efforts. Poor sleep will always keep you hungry due to a deficiency of certain appetite hormones. And under such conditions, you might eat more and gain weight instead of losing it.

If you get enough sleep, it can help regulate your hormones and make it easier to control your appetite. This can make it easier to stick to your diet and lose weight.

Additionally, getting enough sleep can also help improve your mood and energy levels, which can make it easier to stick to your weight loss plan.

What Do You Get With Our Weight Loss Calculator?

  • Your Weight Loss Calories: Get calories for effective weight loss based on your age, goal, height, and PAL
  • Calories to Cut-off: You will get calories that you need to cut off from your daily diet as per your weight loss timeframe.
  • Activity Suggestions: Get personalized recommendations for different exercise 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. Know the exact date by which you will lose your weight. With that, you can keep noticing your daily and weekly weight loss as the tool also tells this.
  • Health-Related Facts: Get to know how your weight loss journey impacts your body in different ways. Our calculator estimates your Body Mass Index (BMI), Maintenance calories/Day, Basal Metabolic Rate (BMR), and Ideal Body Weight (IBW), and defines your obesity class.
  • Calorie Deficit Chart: Visualise 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
  • Weight Loss by Activity: Based on your data, this calculator estimates weekly weight loss depending on different activity sessions.

How Do We Calculate Weight Loss Calories?

Your weight loss calories calculations depend upon TDEE and BMR.

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

Equation Formula
Revised Harris-Benedict Equation (Men) BMR = 13.397W + 4.799H – 5.677A + 88.362
Revised Harris-Benedict Equation (Women) BMR = 9.247W + 3.098H – 4.330A + 447.593
Mifflin-St Jeor Equation (Men) BMR = 10W + 6.25H – 5A + 5
Katch-McArdle Formula BMR = 370 + 21.6(1 – F)W
Mifflin-St Jeor Equation (Women) BMR = 10W + 6.25H – 5A – 161
Cunningham Equation BMR = 500 + (22 x LBM)
Body Fat Percentage Equation BMR = 370 + (21.6 x (1 – F) x W)
TDEE (Total Daily Energy Expenditure) Equation TDEE = BMR x Activity Level
Calorie Deficit Equation Calorie Deficit = Calories In – Calories Out

Physical Activity Level:

Your physical activity level (PAL) is a very significant component of weight loss as it helps to create a deficit in calories. It happens by many means, including:

  • Calorie burn
  • Metabolism boost
  • Muscle mass building, etc.

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

Physical Activity Level Examples MET Value
No Sports/Exercise Sitting, Reading, Watching TV, etc. 0.2
Light Activity 1-3 Times per Week Walking, Light Gardening, etc. 0.375
Moderate Activity 3-5 Times per Week Brisk Walking, Jogging, Swimming, etc. 0.55
High Activity Everyday Exercise Running, Cycling, Heavy Gardening, etc. 0.725
Extreme Activity Professional Athlete Intense Training, Competitive Sports, etc. 0.9

For more activity suggestions against your weight loss plans, you should better check Dietary Guidelines to check in which category you fall exactly.

Zigzag Schedule For Calorie Intake:

This calorie cycling 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 zigzag calorie cycling states that a person needs to eat foods by changing calorie numbers daily.

What You Should Do?

You should follow the below-mentioned steps:

  • Eat certain types of foods containing 2300 cal for the first three days
  • For the remaining four days, 1775 cal needed to lose weight

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 different foods flexibly.

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

  • Equation For Men: Eat different foods having 2000 – 3000 cal in a day for weight loss
  • Equation For Women: 1500 cal per day

For more insights, see the article about how many calories you should eat to lose weight. (Source: Healthmatch.)

Estimated Calorie Needs Per Day:

The following table contains daily calorie intake based on Physical Activity Level, Gender, and Age (15-60 years):

Males Females
Age (Years) Sedentary (Kcal/Day) Moderately Active (Kcal/Day) Active (Kcal/Day) Sedentary (Kcal/Day) Moderately Active (Kcal/Day) Active (Kcal/Day)
15 2,200 2,600 3,000 2,400 1,800 2,000
16 2,400 2,800 3,200 2,400 1,800 2,000
17 2,400 2,800 3,200 2,400 1,800 2,000
18 2,400 2,800 3,200 2,400 1,800 2,000
19-20 2,600 2,800 3,000 2,400 2,000 2,200
21-25 2,400 2,800 3,000 2,400 2,000 2,200
26-30 2,400 2,600 3,000 2,400 1,800 2,000
31-35 2,400 2,600 3,000 2,200 1,800 2,000
36-40 2,400 2,600 2,800 2,200 1,800 2,000
41-45 2,200 2,600 2,800 2,200 1,800 2,000
46-50 2,200 2,400 2,800 2,200 1,800 2,000
51-55 2,200 2,400 2,800 2,200 1,600 1,800
56-60 2,200 2,400 2,600 2,200 1,600 1,800


The product on this page is developed to estimate calories and explore weight loss insights for educational purposes only. Every result provided by our weight loss calculator can be used as a reference to your fitness journey, but can not replace medical advice.

By using this calculator, you confirm that:

  • You know the limitations and estimations of the tool
  • You will consider the results only for discussion purposes with your nutritionist before you decide on a final plan

Remember your weight loss is not a race. It is a journey that you have to live by adopting small changes, ensuring a healthy lifestyle for the longer run.

Reference Studies:

American Cancer Society – Does Body Weight Affect Cancer Risk?

CDC – Losing Weight Is About Adopting a Lifestyle