How Do I Calculate My Calories For Weight Loss


Determining the right calorie intake is a crucial step in your weight loss journey. Our Calorie Calculator is designed to help you estimate how many calories you should consume each day to achieve your weight loss goals. In this article, we’ll explain how to use the calculator and provide insights into managing your calorie intake for effective weight loss.

Formula for Calculating Daily Calorie Intake

Our Calorie Calculator relies on two primary formulas: the Basal Metabolic Rate (BMR) and the Total Daily Energy Expenditure (TDEE). BMR is computed based on your weight, height, age, and gender, while TDEE takes your daily activity level into account. By combining these values, you can estimate your daily calorie needs.

How to Use

Using our Calorie Calculator is simple:

  1. Enter your weight in kilograms.
  2. Input your height in centimeters.
  3. Provide your age in years.
  4. Select your gender (male or female).
  5. Choose your activity level based on your daily physical activities.
  6. Click the “Calculate” button.

The calculator will then display an estimate of your daily calorie intake for effective weight loss.


Let’s illustrate how the calculator works with an example:

  • Weight: 70 kg
  • Height: 165 cm
  • Age: 30 years
  • Gender: Female
  • Activity Level: Moderately active
  1. Calculate BMR: BMR = 447.593 + (9.247 * 70) + (3.098 * 165) – (4.330 * 30) ≈ 1405 calories/day
  2. Calculate TDEE (Moderately Active): TDEE ≈ BMR * 1.55 ≈ 2178 calories/day

In this example, a moderately active female with these characteristics would require approximately 2178 calories per day to achieve effective weight loss.


1. How fast can I expect to lose weight with the calculated calorie intake? The rate of weight loss depends on various factors, but a safe and sustainable pace is about 0.5 to 1 kg per week.

2. Is it advisable to consult a healthcare professional before starting a weight loss plan? It’s a good idea, especially if you have underlying health conditions or significant weight loss goals.

3. Why is selecting the correct activity level crucial for the accuracy of the calculator? Your activity level determines your Total Daily Energy Expenditure (TDEE), reflecting the calories you burn through daily activities and exercise.

4. Can I use this calculator to determine my calorie intake for weight gain or weight maintenance? Absolutely! You can adjust your weight loss goal to “0 kg” for maintenance or select a positive value for weight gain.

5. What’s the most effective and healthy approach to weight loss? A balanced diet, regular physical activity, and realistic weight loss goals are key to achieving sustainable results.


Our Calorie Calculator is a valuable tool for individuals looking to achieve effective weight loss. By providing essential information about your weight, height, age, gender, and activity level, you can estimate your daily calorie intake. Remember that weight loss should be approached in a balanced and sustainable manner, focusing on overall health and well-being. If you have specific dietary needs or medical conditions, consider consulting with a healthcare professional or a registered dietitian for personalized guidance on your weight loss journey.

Leave a Comment