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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.
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:
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:
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!
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:
BMR = 10W + 6.25H – 5A + 5
BMR = 10W + 6.25H – 5A – 161
Revised Harris-Benedict Equation:
BMR = 13.397W + 4.799H – 5.677A + 88.362
BMR = 9.247W + 3.098H – 4.330A + 447.593
BMR = 370 + 21.6(1 – F)W
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|
|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.
Weight (W) = 75 kilograms
Height (H) = 174 centimeters
Age (A) = 26 years
Body fat percentage (F) = 15%
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 = BMR × MET
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
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.
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.
Suppose your fat loss calories are 2000 per day, then
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.
Instant possible ways to slice your calories
Drink More Water
Less Protein Drumsticks
Trim Your Treats
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
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.
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 opf your daily caloric intake.
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.
Keep using the free weight loss calculator to know the calories per day to lose weight. Take a flight to a healthy lifestyle.
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.
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.
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.
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.
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.
|Beef, regular, cooked||2 oz.||142||595|
|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|
|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|
|Dark Chocolate||1 oz.||155||649|
|Pizza||1 slice (14″)||285||1193|
|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|
|Peach||1 (6 oz.)||67||281|
|Pear||1 (5 oz.)||82||343|
(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|
|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|
|Swimming (free-style, moderate)||397||492||587|
|Running (9 minute mile)||624||773||923|
|Bicycling (12-14 mph, moderate)||454||562||671|
|Food Components||kJ per gram||Calorie (kcal) per gram||kJ per ounce||Calorie (kcal) per ounce|
|Ethanol (drinking alcohol)||29||6.9||822||196|
|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.