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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 (ft/in):

Height:

cm

Choose Activity Level:

Body fat (Optional):

Select one of the following:

Target Date:

Kcal/day to Reduce:

Weight Loss Pace:

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?

  • Add your age, height, and weight
  • Specify your gender
  • 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
  • Understand Your Calories
  • Always Eat a Healthy Breakfast
  • Reduce Portion Sizes
  • Stay Active
  • Exercise
  • Avoid eating late at night
  • Stop Drinking Your Calories
  • 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.