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tdee Calculator

Weight Loss Calculator

Add the required inputs into this weight loss calculator and determine the number of calories your body needs to reach the desired weight.

Gender

Metric
Imperial

Age

Height (ft/in)

Height (cm)

cm

Current Weight

lbs

Target Weight

lbs

Choose Activity Level

Body fat (Optional) Click to Calculate

%

Select one of the following

Target Date  ?

Kcal/day to Reduce  ?

Weight Loss Pace  ?

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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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About Weight Loss Calculator By Calculator Online

Estimate how many calories you should eat to lose weight and even get some simple guidelines for losing or maintaining weight.

Our weight loss calculator has been developed after a deep research conducted by Calculator Online certified nutritionists-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
  • 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.

Maintaining or 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.

How Do I Calculate Calories To Lose Weight?

To find out the number of calories you need to maintain or lose weight, weigh yourself if your weight is in the healthy range, then just maintain it by consuming the right amount of calories but if not, then cut down your calorie intake.

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.

Our weight loss calculator 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 = (10.m + 6.25h – 5.0a) + sm = Mass (kg), h = Height (cm), a = Age (years), s = +5 for males, -151 for females

The gender-specific versions of these formulas are as under:

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

If you don’t know the age of a person on the present date, then quickly estimate the age by using the age calculator and put it in the above mentioned equations to obtain precise caloric intake recommendations.

Katch-McArdle Equation:

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

m = Mass (kg), h = Height (cm), a = Age (years)

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

Physical 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 activity, thereby providing a convenient way to estimate your daily calorie expenditure.

Example:

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)

Calculations:

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

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

Step # 03: Daily Caloric Intake For Weight Loss

To lose weight healthily, you should cut off 500 calories after counting calories from your daily intake. 

Calorie Intake = TDEE – 500

Calorie Intake = 868.78 – 500

Calorie Intake To Lose Weight = 368.78

Final Verdict:

The numbers are estimations only that might include human error as well. So to get a more precise value, this weight loss calculator gives you a comprehensive range of calories subjected to your varying goals and daily life routines.

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 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.

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 or to maintain a healthy weight. 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. 

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 the weight loss calculator that customizes your journey by estimating the optimum calorie cut from your daily intake.

FAQ’s:

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 should you eat to lose weight? from Healthmatch.

Fuel Your Body Precisely For Better Fitness:

Calories Present In Everyday Foods:

Common Meals/Snacks:

Food Serving Size Calories kJ
Vegetables
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
Proteins
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
Beverages/Dairy
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
Fruit
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

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

Sample Workouts To Burn Calories:

In the following table, we have mentioned some exercises that you can perform to increase the rate of calories burned, Let’s take a look:

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

Your Sustainable Weight Loss Meal Plans:

(Targeted to 2000, 1500, and 1200 cal 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 Cal 350 Cal 650 Cal
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 Cal 550 Cal 685 Cal
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 Cal 600 Cal 665 Cal

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