How Do I Calculate Calories To Lose Weight


Losing weight is a common goal for many individuals, but it’s essential to do it in a healthy and sustainable way. One key factor in weight loss is managing your daily calorie intake. Our Calories to Lose Weight Calculator is designed to help you determine the daily calorie target that can assist you in achieving your weight loss goals. In this article, we’ll explain how to use this calculator effectively.

Formula for Calculating Calories to Lose Weight

The Calories to Lose Weight Calculator relies on two primary formulas: Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). BMR is calculated based on your gender, weight, height, and age. TDEE takes into account your activity level. From your TDEE, you can calculate your calorie target for weight loss by subtracting the calories equivalent to your weight loss goal (e.g., 7700 calories for 1 kg of weight loss).

How to Use

Using our Calories to Lose Weight Calculator is straightforward:

  1. Select your gender (male or female).
  2. Enter your weight in kilograms.
  3. Enter your height in centimeters.
  4. Input your age.
  5. Choose your activity level based on your daily physical activity.
  6. Select your weight loss goal in kilograms per week (e.g., 0.5 kg, 1 kg, 1.5 kg, or 2 kg).

Once you’ve provided these details, click the “Calculate” button. The calculator will provide you with a daily calorie target for your weight loss journey.


Let’s consider an example to illustrate how the calculator works:

  • Gender: Female
  • Weight: 70 kg
  • Height: 160 cm
  • Age: 30
  • Activity Level: Moderately active
  • Weight Loss Goal: 1 kg per week
  1. Calculate BMR: BMR = 447.593 + (9.247 * 70) + (3.098 * 160) – (4.330 * 30) ≈ 1439 calories/day
  2. Calculate TDEE (Moderately Active): TDEE ≈ BMR * 1.55 ≈ 2230 calories/day
  3. Calculate Target Calories: Target Calories ≈ TDEE – (1 kg * 7700 calories/kg) ≈ 2230 – 7700 ≈ 1530 calories/day

So, to lose 1 kg per week, the person in this example should aim for approximately 1530 calories per day.


1. Is it safe to lose 2 kg or more per week? Losing more than 1-2 kg per week is generally not recommended, as it can be harmful and unsustainable.

2. What is the significance of activity level in the calculator? Activity level determines your TDEE, which reflects the calories you burn through daily activities and exercise.

3. Can I use this calculator to gain weight or maintain my current weight? Yes, you can adjust your weight loss goal to “0 kg” to calculate maintenance calories or select a positive value to calculate calorie surplus for weight gain.

4. Should I consult a healthcare professional before starting a weight loss journey? It’s advisable to consult a healthcare provider or registered dietitian, especially if you have underlying health conditions or significant weight loss goals.

5. What’s the most effective and healthy approach to weight loss? Combining a balanced diet with regular physical activity and setting realistic weight loss goals is key to achieving sustainable results.


Our Calories to Lose Weight Calculator is a valuable tool for anyone looking to embark on a weight loss journey. By providing key information about your gender, weight, height, age, activity level, and weight loss goal, you can determine a daily calorie target to help you achieve your desired results. However, it’s essential to approach weight loss in a balanced and sustainable way, focusing on overall health and well-being. Consulting with a healthcare professional or registered dietitian can provide you with personalized guidance on your weight loss journey.

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