Weight Loss & Calorie Calculator
Male
Female
Sedentary (little or no exercise)
Lightly active (light exercise 1-3 days/week)
Moderately active (moderate exercise 3-5 days/week)
Very active (hard exercise 6-7 days/week)
Extra active (very hard exercise & physical job)
Your Daily Calorie Requirements
Maintenance (Stay the same):
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Mild Weight Loss (0.25 kg/week):
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Weight Loss (0.5 kg/week):
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Extreme Weight Loss (1 kg/week):
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*The "Extreme Weight Loss" recommendation is based on a 1,000 calorie deficit. Consulting a doctor before starting a deficit larger than 500 calories is recommended.
How Does the Weight Loss Calculation Work?
To lose weight, you must consume fewer calories than your body burns—a state known as a calorie deficit. This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for estimating your Basal Metabolic Rate (BMR).
The Science of the Deficit
Generally, there are approximately 7,700 calories in 1 kilogram of body fat. Based on this, the math for weight loss is as follows:
- 0.25 kg loss per week: Requires a ~250 calorie daily deficit.
- 0.5 kg loss per week: Requires a ~500 calorie daily deficit.
- 1.0 kg loss per week: Requires a ~1,000 calorie daily deficit.
Example Calculation
Imagine a 35-year-old male, 180 cm tall, weighing 95 kg, with a sedentary lifestyle. Using the calculation:
- BMR: (10 × 95) + (6.25 × 180) – (5 × 35) + 5 = 1,905 calories.
- TDEE (Maintenance): 1,905 × 1.2 (Sedentary) = 2,286 calories.
- Weight Loss Goal (0.5 kg/week): 2,286 – 500 = 1,786 calories/day.
Factors That Influence Weight Loss
While the calculation provides a strong baseline, your results may vary due to several factors:
- Muscle Mass: Muscle burns more calories at rest than fat. People with higher muscle mass have a higher BMR.
- Hormones: Thyroid function and insulin sensitivity can impact metabolic speed.
- Sleep: Poor sleep can increase hunger hormones (Ghrelin) and slow down your fat loss progress.
- Consistency: The calculator assumes your activity level is the same every day. Precision improves by tracking daily movement via a step counter.