Calculate your daily caloric needs based on your specific body metrics and weight loss goals.
Male
Female
Sedentary (Little or no exercise)
Lightly Active (Exercise 1-3 days/week)
Moderately Active (Exercise 3-5 days/week)
Very Active (Hard exercise 6-7 days/week)
Extra Active (Very hard exercise & physical job)
Your Daily Calorie Targets
Maintain Weight (TDEE)–
Mild Weight Loss (0.25 kg/week)–
Weight Loss (0.5 kg/week)–
Extreme Weight Loss (1 kg/week)–
*Note: Consuming fewer than 1,200 calories (women) or 1,500 calories (men) per day is not recommended without medical supervision.
How to Use This Weight Loss Calorie Calculator
To lose weight, you must create a calorie deficit—consuming fewer calories than your body burns through daily activity and basic physiological functions. This online calorie calculator to lose weight uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for predicting resting metabolic rate (RMR).
Understanding Your Results
Maintenance (TDEE): This is your Total Daily Energy Expenditure. Eating this amount will keep your weight stable.
Calorie Deficit: To lose approximately 0.5 kg (1 lb) per week, you generally need a daily deficit of 500 calories.
Activity Levels: Be honest about your activity. Overestimating exercise is the most common reason people fail to see results with calorie counting.
Example Calculation
Imagine a 35-year-old male who weighs 90kg and is 180cm tall with a sedentary lifestyle.
His BMR (Basal Metabolic Rate) would be approximately 1,880 calories. After applying the sedentary activity factor (x 1.2), his maintenance calories are 2,256 per day. To lose 0.5 kg per week, he would target roughly 1,756 calories daily.
Tips for Effective Weight Loss
1. Track Everything: Hidden calories in oils, sauces, and drinks can quickly erase your deficit.
2. Prioritize Protein: Protein helps preserve muscle mass while losing fat and keeps you feeling full longer.
3. Adjust Over Time: As you lose weight, your BMR decreases. You must recalculate your needs every 5-10kg lost to maintain progress.
function calculateWeightLossCalories() {
var gender = document.getElementById("calc-gender").value;
var age = parseFloat(document.getElementById("calc-age").value);
var weight = parseFloat(document.getElementById("calc-weight").value);
var height = parseFloat(document.getElementById("calc-height").value);
var activity = parseFloat(document.getElementById("calc-activity").value);
if (isNaN(age) || isNaN(weight) || isNaN(height)) {
alert("Please enter valid numbers for age, weight, and height.");
return;
}
// Mifflin-St Jeor Equation
var bmr;
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;
// Weight loss goals
var mildLoss = tdee – 250;
var normalLoss = tdee – 500;
var extremeLoss = tdee – 1000;
// Safeguards
if (mildLoss < 500) mildLoss = "N/A";
if (normalLoss < 500) normalLoss = "N/A";
if (extremeLoss < 500) extremeLoss = "N/A";
// Displaying Results
document.getElementById("res-maintain").innerText = Math.round(tdee).toLocaleString() + " kcal/day";
document.getElementById("res-mild").innerText = (typeof mildLoss === "number" ? Math.round(mildLoss).toLocaleString() : mildLoss) + " kcal/day";
document.getElementById("res-normal").innerText = (typeof normalLoss === "number" ? Math.round(normalLoss).toLocaleString() : normalLoss) + " kcal/day";
document.getElementById("res-extreme").innerText = (typeof extremeLoss === "number" ? Math.round(extremeLoss).toLocaleString() : extremeLoss) + " kcal/day";
document.getElementById("calorie-result-box").style.display = "block";
// Smooth scroll to results
document.getElementById("calorie-result-box").scrollIntoView({ behavior: 'smooth', block: 'nearest' });
}