How Many Calories Should You Eat to Lose Weight?
This Weight Loss Calorie Calculator estimates your daily calorie needs for weight loss based on your age, gender, height, weight, and activity level. It uses the Mifflin-St Jeor equation, which is considered the most accurate for most people. Adjust your calorie intake to lose weight safely and effectively.
How the Calculator Works
- BMR (Basal Metabolic Rate): The calories your body needs at rest. Calculated using the Mifflin-St Jeor formula.
- Activity Factor: Multiplies BMR based on your activity level to estimate maintenance calories.
- Weight Loss Calories: To lose 0.25, 0.5, or 1 kg per week, subtract 250, 500, or 1000 calories per day from maintenance.
Healthy Weight Loss Tips
- Aim to lose 0.5–1 kg (1–2 lbs) per week for sustainable results.
- Do not eat less than 1200 calories/day (women) or 1500 calories/day (men) without medical supervision.
- Combine calorie reduction with regular exercise and a balanced diet.