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

How Does Calculator Work?

The tool works simply, it estimates the number of calories intakes a person needs to achieve a desired weight goal.

What To Enter?

  • Choose 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: How many calories you need to consume and take out on a daily basis to reach your fitness goal.
  • Calories Intake To Lose & Gain Weight: Calories to consume for achieving weight loss/gain target depending upon your preferred goal pace.
  • Custom Exercise Plan: Take control of your personalized exercise routine that might help you follow your unique weight loss plan for optimal results.
  • 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.
  • Weight Loss Table: A comprehensive chart that provides daily calorie counting intake and goal date based on varying levels of caloric reduction from your regular diet.
  • Zigzag Calorie Schedules: Explore alternate calorie intake patterns to optimize your weight loss strategy.

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 count 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.

Science Behind The Weight Loss & Calories:

The science entails that you should eat less 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.

How To Calculate Weight Loss Calories?

Your weight loss calories calculations depend upon total daily energy expenditure 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 calorie calculator for weight loss is based on the same theory 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 โ€“ 5.0a) + s
m = Mass (kg), h = Height (cm), a = Age (years), s = +5 for males, -151 for females

The gender specific versions of this formulas are as under:

Men: 10 x weight (kg) + 6.25 x height (cm) โ€“ 5 x age (y) + 5
Women: 10 x weight (kg) + 6.25 x height (cm) โ€“ 5 x age (y) โ€“ 161

Katch-McArdle Equation:

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

Revised Harris-Benedict Equation:

MEN: (13.397m + 4.799h โ€“ 5.677a) + 88.362
WOMEN: Harris-Benedict = (9.247m + 3.098h โ€“ 4.330a) + 447.593
m = Mass (kg), h = Height (cm), a = Age (years)

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 count you burn during a certain activity. Each activity has a specific metabolic equivalent of task (MET).

The 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.


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 ร— 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 = TDEE – 500

Calorie Intake = 868.78 – 500

Calorie Intake = 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 counting 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 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.

How To Reduce Calories For Weight Loss?

Intermittent Fasting
Fasting strategically will help you to lose 0.55 to 1.65 pounds (0.25โ€“0.75 kg) per week. During fasting hours, your body is shifted to fat-burning mode and consumes energy from it. To lose weight fast, you should follow a 16:8 rule which means fasting for 16 hours and eating only 8 hours in a single day.
Regular Workout
Workout increases your physical activity level and it helps to reduce calories by burning them. Remember that exercising on a daily basis will improve your resting metabolic rate (RMR), build lean mass, help regulate stress, and support long-term weight maintenance. Combining diet with exercise is the most effective technique to lose weight.
Stop Drinking Your Calories
Never drink your calories as it can cause type 2 Diabetes and severe obesity. Intaking soda drinks not only increase your calorie consumption but will also increase your hunger later on. Cut back your sweetened drinks, limit your alcohol consumption, and sugar-enriched coffee, etc.
Make Food Swaps
Never stop eating the foods that you love and they are enriched in nutrients. You can eat them in a sufficient quantity that will make your diet enjoyable and deliver calories enough to lose weight. So keeping a balance between high-calorie and less nutritive foods will be a wise choice to lose fat.
Fill up with Water, Protein, and Fibre
A diet consisting of sufficient water, moderate protein, and a controlled amount of high-saturated carbohydrates will keep your stomach full while delivering fewer calories. Such a food will keep your digestive system active and support the maintenance of muscle during during weight loss. Protein takes a lot of time to digest properly and this is why you will feel full after eating it.
Reduce Portion Sizes
This is an effective approach to adopting a controlled calorie deficit. In the start, cut a smaller number of calories from your daily diet and then make arrangements to get far better results. According to the United States Department of Agriculture (USDA) and Food and Drug Administration (FDA), natives of the United States prefer eating a little bit larger portions than recommended by nutritionists.

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.

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 โ€“ Weight Loss Guide โ€“ Intentional and Unintentional Weight Loss โ€“ Causes (Disease-related) โ€“ Myths โ€“ Health Effects โ€“ Long term weight loss โ€“ weight loss industry โ€“ 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 Pรฉrdida De Peso, ุญุงุณุจุฉ ู„ุชุฎููŠู ุงู„ูˆุฒู†