Calculate Calories To Eat To Lose Weight

Introduction: Losing weight is a common health and fitness goal for many individuals. One of the key factors in achieving weight loss is understanding the number of calories you need to consume daily. Our “Calculate Calories To Eat To Lose Weight” tool is designed to assist you in determining the calorie intake needed to reach your weight loss goals.

Formula: To calculate the calories required to lose weight, we employ the Basal Metabolic Rate (BMR) formula. BMR represents the number of calories your body needs for basic functions at rest. The formula varies for males and females:

  • For Males: BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age in years)
  • For Females: BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.330 * age in years)

Once we have the BMR, we factor in your activity level. To lose weight, we create a calorie deficit by reducing calorie intake. Typically, this involves reducing your daily calorie intake by about 20%.

How to Use: Using our calculator is straightforward. Simply input your weight, height, age, select your gender, and provide your activity level on a scale from 1 (sedentary) to 5 (very active). Click the “Calculate” button to determine your recommended daily calorie intake for weight loss.

Example: Suppose you are a 35-year-old female, weighing 70 kg, measuring 165 cm in height, and have a moderately active lifestyle (activity level 3). Your BMR will be calculated as follows:

BMR = 447.593 + (9.247 * 70) + (3.098 * 165) – (4.330 * 35) = 1434.495 calories per day

With an activity level of 3, your daily calorie intake for weight loss (with a 20% reduction) would be:

Calories to Eat = BMR * Activity Level * 0.8 = 1434.495 * 3 * 0.8 = 3442.388 calories per day


  1. What is a calorie deficit?
    • A calorie deficit is created when you consume fewer calories than your body requires. This deficit forces your body to use stored fat for energy, leading to weight loss.
  2. Is it safe to create a calorie deficit?
    • A moderate calorie deficit is generally safe and effective for weight loss. However, it’s essential to consult with a healthcare professional or a nutritionist to ensure you’re meeting your nutritional needs.
  3. Can I lose weight by exercise alone?
    • While exercise is important for overall health, creating a calorie deficit through diet is a primary factor in weight loss.
  4. How quickly can I expect to see weight loss results?
    • Weight loss results can vary, but a safe rate of weight loss is typically 0.5 to 2 pounds (0.23 to 0.91 kg) per week.
  5. What is the best way to track calorie intake?
    • There are various apps and online tools that can help you track your calorie intake. These can be useful in managing your diet.

Conclusion: Determining the appropriate calorie intake to lose weight is a fundamental step in your weight loss journey. Our “Calculate Calories To Eat To Lose Weight” calculator simplifies this process, giving you a clear estimate of the daily calories needed to achieve your weight loss goals. Remember that successful and sustainable weight loss also requires a balanced and nutritious diet, along with regular physical activity. If you have specific health concerns or goals, it’s advisable to seek guidance from a healthcare professional or nutritionist.

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