# Weight Loss Calculator

Enter details and click on “Calculate” to find how many calories you have to consume daily to achieve your weight loss goals.

Metric

Imperial

Current Weight:

kg

Goal Weight:

kg

Gender:

Age:

Height:

cm

Choose Activity Level:

This weight loss calculator estimates the daily calorie intake for losing weight, including the mild and extreme weight loss scenarios. It is also useful for calculating essential health metrics (BMR, BMI, IBW) and tracking the progress through the given weight loss graph. Using it lets you determine how many calories your body can burn by performing different exercises (PAL) in various time frames.

## How Many Calories Do You Need Each Day?

The calorie need of a person's body varies depending on various factors like age, height, weight, gender, and activity level. Meanwhile, you need to eat a specific amount of calories daily to maintain your current body weight. These calories provide the necessary energy to your body to perform basic bodily and daily routine tasks.

According to the 2020-2025 Dietary Guidelines for Americans:
The men and women should take calories in the following ranges daily:

• For Men: Eat around 2,200 to 3,000 calories in a day
• For Women: 1,600 to 2,400 calories each day

These are average ranges, and may not suit everyone.

If you want to lose weight, then you should aim for a gradual weight loss of 0.5 to 1 kg per week by creating a calorie deficit of approximately 500-1000 calories per day from your daily intake. To determine the number of calories needed for weight loss, start with our weight loss predictor that shows calorie intake to lose weight or consult with a registered dietitian for better insights.

Note: Dietitians suggest not limiting your daily caloric intake by more than 1000 per day as it can be unhealthy.

## How To Calculate Your Weight Loss Calories?

Weight loss calorie calculations depend upon total daily energy expenditure and BMR.

BMR contributes to 70% of your daily calorie needs. This is why it provides a baseline for tracking calories per day to lose weight.

Mifflin-St Jeor Equation:

The gender-specific versions of this formula are as follows:

Equation For Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Equation For Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

Katch-McArdle Equation:

Katch = 370 + (21.6 * LBM)

LBM = lean body mass

Revised Harris-Benedict Equation:

Men: (13.397m + 4.799h – 5.677a) + 88.362

Women: Harris-Benedict = (9.247m + 3.098h – 4.330a) + 447.593

m = Mass (kg), h = Height (cm), a = Age (years)

## Physical Activity Level (PAL):

PAL is an important weight loss factor contributing to determining your daily calorie needs. It quantifies how active you are throughout the day, beyond your basal metabolic rate (BMR). This is a number value that shows your daily activity level.

 Physical Activity Level MET Value Basal Metabolic Rate (BMR) 1.0 No Sports/Exercise 1.2 Light Activity 1-3 Times per Week 1.375 Moderate: Exercise 4-5 Times per Week 1.465 Active: Intense exercise 3-4 times/week 1.55 High Activity: Everyday Exercise 1.725 Extreme Active: Very Intense Exercise 1.9

By using these MET values, our weight loss planner estimates your daily calorie burn. This data is then used to create personalized weight loss and maintenance caloric plans tailored to your specific needs. Our planner goes beyond simple calorie counting, providing customized exercise recommendations to help you reach your target weight.

### Example:

Let's say John is 26 years old and weighs 75 kilograms. He is 174 centimeters tall and maintains a moderately active lifestyle by exercising regularly 3-5 times a week. Now find the calories to lose weight.

#### Solution:

Given that:

• Gender = Male
• Weight (W) = 75 kilograms
• Height (H) = 174 centimeters
• Age (A) = 26 years
• Activity Level: Moderate Active (Person exercises regularly (3-5 times per week) = 1.465

Step # 01: BMR Estimation

By putting the values in the Mifflin-St Jeor Equation:

BMR = 10 x 75 + 6.25 x 174 – 5 x 26 + 5 = 1712.5

Step # 02: Estimating Enegy Expenditure With The Activity Level

Moderate Activity (MET) = 1.465

Energy Expenditure = 1712.5 × 1.465 = 2,508.8125

Step # 03: Daily Caloric Intake For Weight Loss

To lose weight healthily, you should cut off 500 calories after counting calories from your daily intake.

Calorie Intake = Energy Expenditure - 500

Calorie Intake = 2,508.8125 - 500

Calorie Intake To Lose Weight ≈ 2,008.8125

## How To Use Our Weight Loss Calculator?

• Choose the preferred activity level
• Click on the “Calculate” button and the calculator will provide you with the daily caloric intake for losing weight, BMR, BMI, IBW, and much more!

## Tips To Mastering Daily Calorie Intake for Effective Weight Loss:

• Set Realistic Weight Loss Goals
• Always Eat a Healthy Breakfast
• Reduce Portion Sizes
• Stay Active
• Exercise
• Avoid eating late at night
• Fill up with Water, Protein, and Fibre

## Calories In Common Food Items:

 Food Serving Size Calories kJ Fruits Apple 1 (4 oz.) 59 247 Banana 1 (6 oz.) 151 632 Grapes 1 cup 100 419 Orange 1 (4 oz.) 53 222 Pear 1 (5 oz.) 82 343 Peach 1 (6 oz.) 67 281 Pineapple 1 cup 82 343 Strawberry 1 cup 53 222 Watermelon 1 cup 50 209 Vegetables Asparagus 1 cup 27 113 Broccoli 1 cup 45 188 Carrots 1 cup 50 209 Cucumber 4 oz. 17 71 Eggplant 1 cup 35 147 Lettuce 1 cup 5 21 Tomato 1 cup 22 92 Proteins Beef, regular, cooked 2 oz. 142 595 Chicken, cooked 2 oz. 136 569 Tofu 4 oz. 86 360 Egg 1 large 78 327 Fish, Catfish, cooked 2 oz. 136 569 Pork, cooked 2 oz. 137 574 Shrimp, cooked 2 oz. 56 234 Common Meals/Snacks Bread, white 1 slice (1 oz.) 75 314 Butter 1 tablespoon 102 427 Caesar salad 3 cups 481 2014 Cheeseburger 1 sandwich 285 1193 Hamburger 1 sandwich 250 1047 Dark Chocolate 1 oz. 155 649 Corn 1 cup 132 553 Pizza 1 slice (14") 285 1193 Potato 6 oz. 130 544 Rice 1 cup cooked 206 862 Beverages/Dairy Beer 1 can 154 645 Coca-Cola Classic 1 can 150 628 Diet Coke 1 can 0 0 Milk (1%) 1 cup 102 427 Milk (2%) 1 cup 122 511 Milk (Whole) 1 cup 146 611 Orange Juice 1 cup 111 465 Yogurt (low-fat) 1 cup 154 645 Yogurt (non-fat) 1 cup 110 461

## FAQ’s:

### How Many Calories Should I Eat a Day To Lose Weight?

To Lose About 1 Pound Per Week: Aim for a calorie deficit of approximately 500 calories per day. (burn about 3,500 cal in a week)

To Lose About 0.5 Pounds Per Week: Create a calorie deficit of approximately 250 calories daily. (burn around 1750 calories in a week)

These numbers are general estimates because there are a lot of factors that impact weight reduction. You can use our weight loss calculator with goal date to estimate your daily calorie needs, get a personalized caloric intake based on your specific weight goals and track progress in a few clicks. However, it is recommended that the daily calorie intake should not fall below 1,200 a day for women or 1,500 a day for men.

### Is It OK To Lose 1kg Per Month?

Yes, Losing 1 kg per month is considered a safe and sustainable rate of weight loss. Individual factors like age, height weight, and activity level, etc may affect the ideal weight loss rate.

References:

Wikipedia: Dieting, Fasting, Environmentally Sustainable.

Webmd.com: How to Lose Weight Safely.