Losing Calories Calculator
Male
Female
Sedentary (Little to no exercise)
Lightly Active (1-3 days/week)
Moderately Active (3-5 days/week)
Very Active (6-7 days/week)
Extra Active (Physical job or 2x training)
Your Daily Calorie Results
Maintenance (TDEE):
–
Calories to stay at current weight
Weight Loss Target:
–
Daily calories for approx. 0.5kg loss per week
Aggressive Loss:
–
Daily calories for approx. 1kg loss per week
Understanding Your Calorie Deficit
Achieving weight loss is primarily a matter of thermodynamics: you must expend more energy than you consume. This calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for estimating your Basal Metabolic Rate (BMR).
How We Calculate Your Needs
The calculation involves two primary steps:
- Basal Metabolic Rate (BMR): The number of calories your body burns at rest to maintain vital functions (breathing, heart rate, etc.).
- Total Daily Energy Expenditure (TDEE): We multiply your BMR by an activity factor to account for daily movement and exercise.
Example Scenario
Imagine a 35-year-old male, weighing 90kg and standing 180cm tall, who works a desk job but exercises 3 times a week (Moderately Active).
- BMR: Approximately 1,880 calories.
- Maintenance (TDEE): Approximately 2,914 calories.
- Weight Loss Goal: To lose 0.5kg per week, he needs a 500-calorie daily deficit, bringing his target to 2,414 calories.
Safety First
While cutting calories is necessary for losing fat, it is generally recommended not to drop below 1,200 calories per day for women or 1,500 for men unless supervised by a medical professional. Rapid weight loss can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.