How Many Calories Should I Eat to Lose Weight Calculator

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Weight Loss Calorie Calculator

Male Female
Sedentary (Little to no exercise) Light (1-3 days/week) Moderate (3-5 days/week) Active (6-7 days/week) Very Active (Physical job/training)

Your Daily Calorie Results

Basal Metabolic Rate (BMR): 0 calories/day

Maintenance Calories (TDEE): 0 calories/day

Mild Weight Loss (0.25kg/week) 0 kcal
Weight Loss (0.5kg/week) 0 kcal
function calculateCalories() { var gender = document.getElementById('gender').value; var age = parseFloat(document.getElementById('age').value); var weight = parseFloat(document.getElementById('weight').value); var height = parseFloat(document.getElementById('height').value); var activity = parseFloat(document.getElementById('activity').value); if (isNaN(age) || isNaN(weight) || isNaN(height)) { alert("Please enter valid numeric values."); return; } var bmr = 0; if (gender === 'male') { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var tdee = bmr * activity; var mild = tdee – 250; var standard = tdee – 500; document.getElementById('bmr-val').innerText = Math.round(bmr).toLocaleString(); document.getElementById('tdee-val').innerText = Math.round(tdee).toLocaleString(); document.getElementById('mild-loss').innerText = Math.round(mild).toLocaleString(); document.getElementById('weight-loss').innerText = Math.round(standard).toLocaleString(); document.getElementById('results-area').style.display = 'block'; }

How Many Calories Should I Eat to Lose Weight?

Understanding exactly how many calories you should eat to lose weight is the fundamental step in any successful fitness journey. Weight loss is governed by the laws of thermodynamics: you must consume fewer calories than your body burns through its daily functions and physical activity. This is known as a calorie deficit.

Understanding the Calculation

This calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for estimating your Basal Metabolic Rate (BMR). Your BMR is the number of calories your body burns at rest just to keep your organs functioning.

Once we have your BMR, we multiply it by an Activity Factor to find your Total Daily Energy Expenditure (TDEE). This is your maintenance level—the amount you eat to stay exactly the same weight.

Example: Setting Your Weight Loss Goal

Let's look at a realistic scenario for a 30-year-old male weighing 85kg at 180cm tall with a moderate activity level:

  • BMR: Approximately 1,820 calories.
  • TDEE (Maintenance): Approximately 2,820 calories.
  • Weight Loss Target: To lose 0.5kg per week, he would subtract 500 calories from his maintenance, resulting in a target of 2,320 calories per day.

Tips for Healthy Fat Loss

  • Don't go too low: Consuming fewer than 1,200 calories (women) or 1,500 calories (men) without medical supervision can lead to nutrient deficiencies and muscle loss.
  • Prioritize Protein: High protein intake helps preserve lean muscle mass while you are in a calorie deficit.
  • Track Consistently: Small bites, drinks, and oils add up. Use an app to log everything for at least two weeks to understand your habits.
  • Adjust as you go: As you lose weight, your TDEE will drop. You will need to recalculate your needs every 5kg lost to keep making progress.

Disclaimer: This calculator is for informational purposes only. Consult with a healthcare professional before starting any new diet or exercise regimen.

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