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Weight Loss Calculator

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Weight Loss Calculator (Your Daily Calories):

This calculator estimates your daily calorie needs for healthy weight loss. To lose weight, you need to create a calorie deficit (burn more calories than you consume). It also functions as a calorie calculator, helping to determine the calorie burn required for your weight goal. Maintaining a healthy calorie balance is crucial for weight loss success. Use this weight loss estimator as a starting point to set your personalized plan based on your daily calorie needs.

Tool Creation: We (Team) of calculator-online created this tool using the scientific formulas that we mentioned below. The calculations are reviewed by our Experts and do best to provides reliable estimations as possible.

Formulas Used by This Weight Loss Calculator:

These are the different equations used for determining calorie needs:

Mifflin-St Jeor Formula:

BMR = (10.m + 6.25h – 5.0a) + s m = Mass (kg), h = Height (cm), a = Age (years)

The gender-specific versions of this formula is as follows:

Equation For Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Equation For Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

Katch-McArdle Formula:

Katch = 370 + (21.6 * LBM) LBM = lean body mass

Revised Harris-Benedict Equation:

Men: (13.397m + 4.799h – 5.677a) + 88.362

Women: Harris-Benedict = (9.247m + 3.098h – 4.330a) + 447.593

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

TDEE And BMR For Weight Loss:

The two most important factors that help to find out your calorie intake to lose weight are:

BMR (Basal Metabolic Rate):

  • It’s the estimated amount of calories that the body burns in the rest state for basic functions
  • The BMR is affected by factors like age, gender, height, weight, and the body composition of individuals

TDEE (Total Daily Energy Expenditure):

  • TDEE represents the total number of calories the body burns in a day. It includes your BMR and the number of calories burned by the physical activities performed daily
  • The calculation of TDEE requires your BMR and physical activity level (body movement)

How They Help With Weight Loss:

  • You need to create a calorie deficit to lose weight. It means to eat less calories than your estimated Total Daily Energy Expenditure (TDEE)
  • Knowing the BMR serves as the starting point in understanding the amount of calories that your body needs for basic functions. It's an estimate and individual variations exist
  • Understanding your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) can empower you to make informed decisions about calorie intake for weight management goals. Our calorie calculator can help you estimate the daily calorie needs for weight loss (creating a calorie deficit), weight gain (consuming more calories than your TDEE), or weight maintenance. Remember that individual metabolism can vary, so consider this information as a starting point for weight loss journey!

Physical Activity Level & Weight Goals:

The physical activities that you perform in a day impact your daily calorie needs. Physical activity and weight loss goals are connected. Both of them are necessary for creating an effective weight loss plan.

Physical Activity Multiplier (PAL):

Physical Activity Level Examples MET Value
No Sports/Exercise Sitting, Reading, Watching TV, etc. 1.2
Light Activity 1-3 Times per Week Walking, Light Gardening, etc. 1.375
Moderate Activity 3-5 Times per Week Brisk Walking, Jogging, Swimming, etc. 1.55
High Activity Everyday Exercise Running, Cycling, Heavy Gardening, etc. 1.725
Extreme Activity Professional Athlete Intense Training, Competitive Sports, etc. 1.9

How Many Calories Should I Eat On Average?

According to the latest edition of the USDA Dietary Guidelines, daily calorie needs are approximately 1,600 to 2,600 for men and 1,400 to 2,200 for women per day. The individual needs may differ based on age, gender, height, weight, and activity level. If you are unsure about how long it will take to lose weight, use our weight loss calculator that takes the target date and tells you about calories you need to eat within a specific time to lose weight.

Calories To Lose Weight:

  • 1 Pound Per Week: Create a good calorie deficit of approximately 3,500 calories over a week(roughly 500 calories per day to lose weight). (Reference: How Well This Rule Predicts Successful Weight Loss)
  • 0.5 Pounds Per Week: It requires you to make a calorie deficit of about 1750 calories per week(approximately 250 calories per day to lose weight)
  • 0.25 Pounds Per Week: To lose 0.25 lbs weight per week a deficit of 1250 calories per week is recommended (roughly 175 calories for weight loss per day)

Note: A safe calorie deficit typically falls within the range of 500-1000 calories per day. Don't restrict calories below recommended minimums (1,500 for men, 1,200 for women, 1,350 for non-binary individuals). As, this can be unhealthy and lead to nutrient deficiencies.

Estimated Calorie Need Per Day:

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

Tips To Lose Weight:

Set Weight Loss Goals:

Set a goal for losing a specific weight over the week ( safe range: 1–2 lbs per week).


Exercising daily improves your resting metabolic rate (RMR), builds lean mass, keeps you active, and supports long-term weight maintenance. It has a lot of health benefits, including boosting your mood, strengthening your cardiovascular system, and reducing your blood pressure. Regular exercise helps to burn calories. It includes:

  • brisk walking
  • Jogging
  • Running
  • Cycling
  • swimming
  • Weight Lifting

Eat Healthy Food:

A healthy diet consists of sufficient water, protein, and a controlled amount of sugar and refined carbohydrates. It's necessary to eat good and healthy food so that you can lose weight healthily. Enhance the use of vegetables, fruits, and whole grains, and cut down the use of sugar. Practice mindful eating and pay attention to portion sizes.

Drink Healthy Beverages:

Stop drinking sugary drinks like soda, sports drinks, energy drinks, sweetened coffees and teas, and alcoholic beverages.

Stay Hydrated:

As we know water is essential for various bodily processes, including digestion and nutrient absorption. Proper hydration can also aid in weight loss.

Get Enough Sleep:

Having enough sleep (7-8 hours) is important for weight loss. Poor sleep can disrupt hormones that regulate appetite, often leading to increased cravings and creating difficulty in losing weight. Poor sleep can also impact on your overall health.

Try Intermittent Fasting:

Fasting will help to get rid of extra body fat by taking energy from it, resulting in shedding extra pounds from your body. It is suggested to consult with a doctor before starting intermittent fasting, as it might not be suitable for everyone! For a quick estimate of various factors related to weight loss and weight management, use our body weight loss calculator.

Calories In Common Food Items:

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

1 cup = ~250 milliliters, and 1 tablespoon = 14.2 gram


How Many Calories Should I Eat To Lose 2 Pounds A Week?

Create a calorie deficit not exceeding the safe range (500-1000 calories). Individual factors like metabolism and activity level, age, gender, and height can influence calorie needs. Before making any changes in your caloric intake, consult a registered dietitian for optimal results.

What Is The 30 30 30 Rule For Weight Loss?

The 30 30 30 rule suggests consuming 30 grams of protein within 30 minutes of waking up before doing a 30-minute low-intensity exercise.

How Much Weight Is Safe To Lose In 1 Week?

According to the Centers for Disease Control and Prevention (CDC), losing 1-2 pounds per week is considered safe.

Will I Lose Weight If I lose 300 Calories A Day?

Burning 300 calories a day more than you consume can help! Combining a slight calorie reduction with regular exercise is an effective approach to lose weight. Remember, individual factors like diet and activity level can influence weight loss.

Reference Studies:

American Cancer Society – Does Body Weight Affect Cancer Risk?

CDC – Losing Weight Is About Adopting a Lifestyle

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

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