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kcal / day
Weight Loss Calculator
Calculate how many calories to eat to reach your goal weight!
ℹ️ Note: Results are for informational purposes only.
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Your Personalized Calorie Target
Daily needs
0 kcal
Deficit
0 kcal
To lose
0 kg
🎯 You'll reach your goal:
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Calculating your calorie intake...
ℹ️ Note: Results are for informational purposes only.
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The weight loss calculator helps you determine how many calories you should eat daily to reach your goal weight. The tool factors in your gender, age, weight, activity level, and desired weight loss pace, then calculates your exact calorie intake and shows when you'll hit your target. Results are for informational purposes only, but provide an excellent starting point for successful weight loss.
Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.
How many calories should I eat to lose weight?
Your daily calorie intake for weight loss depends on your current weight, height, age, gender, and activity level. First, calculate your Total Daily Energy Expenditure (TDEE), which is how many calories you burn daily. Then subtract 250-750 calories depending on how fast you want to lose weight. A safe deficit is typically 500 calories per day, leading to about 1 pound of weight loss per week. Never go below 1200 calories for women or 1500 for men without medical supervision. Use our calculator above to find your personalized calorie target.
How fast can I safely lose weight?
Safe and sustainable weight loss is 0.5-1 kg (1-2 pounds) per week for most people. Losing weight faster than this can lead to muscle loss, nutritional deficiencies, and metabolic slowdown. Slower weight loss of 0.25 kg per week is ideal if you're already lean or want an easier approach. Rapid weight loss above 1 kg per week is only appropriate for people with significant weight to lose and should be monitored by a healthcare professional. The best pace is one you can maintain consistently without feeling miserable or deprived.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive—breathing, circulating blood, and basic cell function. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for daily movement and exercise. For example, if your BMR is 1500 calories and you're moderately active, your TDEE might be 2325 calories. You create a calorie deficit from your TDEE, not your BMR. Eating below your BMR long-term can slow your metabolism and cause health issues.
Why am I not losing weight in a calorie deficit?
If you're not losing weight despite being in a deficit, you're likely eating more than you think or burning less than estimated. Common issues include underestimating portion sizes, not tracking oils and condiments, weekend overeating, or metabolic adaptation after prolonged dieting. Your TDEE calculation might also be too high for your actual activity level. Try weighing your food for two weeks to verify accuracy, recalculate your TDEE with a lower activity multiplier, or take a diet break to reset your metabolism. Water retention from new exercise, stress, or hormonal changes can also mask fat loss on the scale.
Do I need to eat the same calories every day?
No, you don't need identical calories daily—what matters is your weekly average. Some people prefer calorie cycling, eating more on training days and less on rest days, while maintaining the same weekly total. This can help with workout performance and adherence. For example, if your target is 1800 calories daily (12,600 weekly), you could eat 2000 on three days and 1700 on four days. The key is consistency over time. However, if tracking weekly totals feels complicated, sticking to the same daily target is perfectly effective and simpler for most people.
How fast can I safely lose weight?
Safe and sustainable weight loss is 0.5-1 kg (1-2 pounds) per week for most people. Losing weight faster than this can lead to muscle loss, nutritional deficiencies, and metabolic slowdown. Slower weight loss of 0.25 kg per week is ideal if you're already lean or want an easier approach. Rapid weight loss above 1 kg per week is only appropriate for people with significant weight to lose and should be monitored by a healthcare professional. The best pace is one you can maintain consistently without feeling miserable or deprived.
Should I eat back calories burned from exercise?
It depends on how you calculated your calorie target. If you used an activity multiplier that already accounts for your exercise (like in our calculator), don't eat back exercise calories—they're already factored in. If you calculated based on sedentary TDEE and add exercise separately, you can eat back 50% of estimated calories burned since fitness trackers often overestimate. For consistent training schedules, it's simpler to include exercise in your activity level rather than adding it daily. Focus on how you feel—if you're exhausted, losing strength, or too hungry, you may need to eat slightly more regardless of calculations.
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