Weight Loss Calculator
Calculate your daily calorie needs for sustainable weight loss
Understanding Your Weight Loss Calculation
Achieving your fitness goals requires a balance between energy intake and expenditure. This weight loss calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
How the Calculation Works
To determine how many calories you should eat to lose weight, we first calculate your BMR—the number of calories your body burns at rest to maintain vital functions (breathing, circulation, cell production). We then multiply this by your activity factor to find your maintenance calories.
- BMR (Men): (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- BMR (Women): (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Setting a Healthy Calorie Deficit
To lose 0.5 kg (approx. 1 lb) of body fat per week, a daily deficit of roughly 500 calories is required. For 1 kg per week, a deficit of 1,000 calories is needed. However, "Extreme Loss" targets should be approached with caution as they are difficult to sustain and can lead to muscle loss and nutrient deficiencies.
Example Scenario:
A 35-year-old male weighing 90kg and standing 180cm tall with a "Moderate" activity level has a maintenance target of approx. 2,800 calories. To lose weight safely, he should aim for 2,300 calories per day.
Key Factors for Success
While the numbers provide a baseline, weight loss is not purely linear. Other factors include:
- Protein Intake: High protein diets help preserve lean muscle mass during a calorie deficit.
- Sleep Quality: Lack of sleep can disrupt hunger hormones like ghrelin and leptin.
- Hydration: Water is essential for metabolism and can help control appetite.
- Consistency: Long-term adherence is more important than short-term intensity.