Calorie Calculator for Weight Loss
A calorie calculator for weight loss helps determine your daily calorie needs to achieve sustainable weight loss through proper nutrition. Use our free weight loss calorie calculator to create personalized diet plans based on your age, gender, height, weight, and activity level. This tool calculates your basal metabolic rate and creates appropriate calorie deficits for healthy weight loss. Calculate your weight loss calories instantly to plan effective diet strategies and achieve your fitness goals safely.
Free • Personalized plan • Healthy weight loss
How Weight Loss Calorie Calculation Works
Weight Loss Calorie Formula
Weight Loss Calories = BMR × Activity Factor - 500
Men BMR: 88.362 + (13.397 × weight kg) + (4.799 × height cm) - (5.677 × age)
Women BMR: 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age)
Safe Deficit: 500-1000 calories daily for 1-2 lbs weight loss per week
Minimum Calories: 1200 calories for women, 1500 for men
Example Weight Loss Calorie Calculation
A 30-year-old woman, 5'6" (168cm), 150 lbs (68kg) with moderate activity needs 1,800 calories daily for maintenance. For healthy weight loss of 1 lb per week, she should consume 1,300 calories daily.
This creates a sustainable 500-calorie deficit for steady, healthy weight loss.
Benefits of Weight Loss Calorie Planning
Frequently Asked Questions
How many calories should I eat to lose weight?
For healthy weight loss, consume 500-1000 calories less than your maintenance needs. This typically results in 1-2 pounds of weight loss per week.
Is 1200 calories enough for weight loss?
1200 calories is the minimum recommended for most women. Men should not go below 1500 calories. Very low-calorie diets should be medically supervised.
How fast can I safely lose weight?
Safe weight loss is 1-2 pounds per week. Faster weight loss often results in muscle loss and is typically not sustainable.
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Calculate Your Weight Loss Calories
Get personalized calorie targets for healthy, sustainable weight loss based on your body and lifestyle.
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