Calculator How Many Calories To Lose Weight

Your daily calorie intake to lose weight is: 0 calories

Losing weight requires careful attention to your calorie intake. To effectively shed pounds, you need to create a calorie deficit by consuming fewer calories than your body burns. This calculator will help you determine the number of calories you should consume daily to reach your weight loss goals.

Formula: The calculator uses the Harris-Benedict equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to maintain basic functions at rest. It then multiplies the BMR by your activity level to calculate your daily calorie intake for weight loss.

How to Use:

  1. Enter your weight in kilograms.
  2. Enter your height in centimeters.
  3. Enter your age in years.
  4. Select your gender (male or female).
  5. Choose your activity level from the dropdown menu.
  6. Click the “Calculate” button.
  7. The result will display your daily calorie intake for weight loss.

Example: Suppose a 30-year-old male who weighs 80 kilograms, is 180 centimeters tall, and has a moderately active lifestyle. By using the calculator, his daily calorie intake for weight loss would be determined.


  1. What is Basal Metabolic Rate (BMR)? BMR is the number of calories your body needs to maintain basic functions at rest.
  2. How is BMR calculated? BMR is calculated using the Harris-Benedict equation, taking into account factors like weight, height, age, and gender.
  3. Why is activity level important in weight loss calculations? Activity level accounts for the calories you burn through physical activity and is crucial in determining your daily calorie needs.
  4. Is this calculator suitable for everyone? It provides a general estimate. For personalized advice, consult a healthcare professional or registered dietitian.
  5. How much calorie deficit is recommended for weight loss? A safe and sustainable weight loss goal is around 500 to 1,000 calories deficit per day, resulting in a 1-2 pound loss per week.
  6. Can I eat fewer calories than the calculator suggests? It’s important not to go too low, as extreme calorie restriction can be harmful. Consult a professional for a safe weight loss plan.
  7. Should I adjust my calorie intake as I lose weight? Yes, you should recalculate your calorie needs as your weight changes to ensure continued progress.
  8. Can I rely solely on calorie counting for weight loss? A balanced diet and exercise are essential for a successful weight loss journey.
  9. What’s a healthy rate of weight loss? Aim for a gradual and steady loss of 1-2 pounds (0.45-0.9 kilograms) per week.
  10. Is this calculator for long-term use, or just for a specific goal? You can use it for both short-term and long-term goals. It’s a useful tool for maintaining a healthy lifestyle.

Conclusion: Calculating your daily calorie intake is a crucial step in any weight loss plan. This calculator simplifies the process, providing you with an estimate to guide your dietary choices. Remember that individual needs may vary, so consult with a healthcare professional or dietitian for a personalized weight loss strategy. With the right calorie balance, you can achieve your desired weight and maintain a healthy lifestyle.

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