This calorie for weight loss calculator gives you a personalized daily calorie target based on your sex, age, height, weight, activity level, and how quickly you want to lose weight. It first estimates your basal metabolic rate (BMR) using the Mifflin-St Jeor or Revised Harris-Benedict equation, then multiplies by an activity factor to find your maintenance calories (TDEE).
To lose weight, the calculator subtracts a safe, sustainable calorie deficit from your maintenance level. It also breaks down your weekly deficit, highlights when a target falls below generally recommended minimums, and shows the math behind the number so you can see exactly where the estimate comes from.
Whether you are planning meals, starting a diet, or just getting a reality check on your eating habits, this tool is built for everyday use. No sign-up, no guesswork — just a science-backed starting point for your weight loss plan.
🧮 Daily Calories for Weight Loss
Get a personalized calorie target to lose weight at a safe, sustainable pace.
Step-by-Step Guide
- Choose your sex and enter your age. All inputs use your current body values.
- Select metric or imperial units and fill in height and weight.
- Pick an activity level that best matches your average week, including commuting, chores, and workouts.
- Choose a weekly weight-loss goal. A 0.5 kg (~1 lb) per week pace is a common sustainable target.
- Press Calculate. The result card shows BMR, maintenance calories, your daily target, and the weekly deficit.
Formula Explained
The calculator estimates resting energy needs with two well-known equations. The Mifflin-St Jeor equation is often recommended for healthy adults:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (y) + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (y) − 161
The revised Harris-Benedict equation is included as an alternative for comparison. After BMR is calculated, the result is multiplied by an activity factor to estimate TDEE. To lose weight, the calculator subtracts a daily calorie deficit equal to the weekly goal in kg × 7,700 kcal ÷ 7 days. 7,700 kcal is a common estimate for the energy in one kilogram of body fat. More detail is available on the Mifflin-St Jeor equation page.
Worked Example
A 35-year-old woman, 165 cm and 70 kg, lightly active (activity factor 1.375). Mifflin BMR = 10×70 + 6.25×165 − 5×35 − 161 ≈ 1,415 kcal/day. TDEE = 1,415 × 1.375 ≈ 1,946 kcal/day. Choosing a 0.5 kg/week goal gives a deficit of 550 kcal/day and a target of about 1,396 kcal/day.
Common Mistakes to Avoid
- Do not enter your goal weight as your current weight — the calculator needs where you are now.
- Avoid choosing an aggressive goal if your maintenance calories are already close to 1,500 kcal/day.
- Do not treat the result as a fixed prescription; treat it as a starting point and adjust based on real tracking after 2–4 weeks.
- Re-calculate after a meaningful weight change — 5 kg or more — because your needs fall as you get lighter.
Activity Multiplier Reference
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly active | Light exercise 1–3 days/week | 1.375 |
| Moderately active | Exercise 3–5 days/week | 1.55 |
| Very active | Hard exercise 6–7 days/week | 1.725 |
| Extra active | Physical job or twice-daily training | 1.9 |
Frequently Asked Questions
Why does my target seem too low? If your target drops below 1,200 kcal/day for women or 1,500 kcal/day for men, the calculator shows a warning. At that point, it is safer to slow the loss rate or get individual guidance from a professional.
Are these calorie numbers exact? No. BMR equations are statistical estimates. Real energy needs vary with muscle mass, genetics, sleep, hormones, and how accurately you track food. The best move is to follow the number for a few weeks and adjust.
Can I use this for weight gain or maintenance? The same math works: remove the deficit to maintain weight, or add a surplus of roughly 300–500 kcal/day to gain weight at a slow pace.
For a more dynamic plan, the NIH Body Weight Planner lets you model weight change over time: Body Weight Planner.