How Many Calories A Day For Weight Loss Calculator


Determining the right daily calorie intake is essential when you have specific health and fitness goals. Whether you aim to lose weight, maintain your current weight, or gain weight, knowing how many calories you should consume is crucial. Our Daily Calorie Needs Calculator is here to help. In this article, we’ll guide you on using the calculator and understanding how it can assist you in achieving your weight-related goals.

Formula for Calculating Daily Calorie Needs

Our calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR). BMR is the number of calories your body needs at rest. The formula for BMR is as follows:

  • For Men: BMR = 10 x Weight (kg) + 6.25 x Height (cm) – 5 x Age (years) + 5
  • For Women: BMR = 10 x Weight (kg) + 6.25 x Height (cm) – 5 x Age (years) – 161

Once your BMR is calculated, you can tailor your daily calorie needs based on your goal:

  • To lose weight: Consume approximately 80% of your BMR.
  • To maintain your current weight: Stick to your BMR.
  • To gain weight: Increase your calorie intake to around 120% of your BMR.

How to Use

Using the Daily Calorie Needs Calculator is straightforward:

  1. Enter your weight in kilograms.
  2. Input your height in centimeters.
  3. Specify your age in years.
  4. Select your gender (male or female).
  5. Choose your goal: lose weight, maintain weight, or gain weight.
  6. Click the “Calculate” button.

The calculator will provide you with the daily calorie intake needed to achieve your goal.


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

  • Weight: 70 kilograms
  • Height: 165 centimeters
  • Age: 30 years
  • Gender: Female
  • Goal: Lose weight
  1. Calculate Basal Metabolic Rate (BMR):
    • BMR = 10 x 70 kg + 6.25 x 165 cm – 5 x 30 years – 161 = 1303.75 calories per day
  2. Calculate Daily Calorie Needs for Weight Loss:
    • Calorie Needs = BMR x 0.8 = 1303.75 x 0.8 = 1043.00 calories per day

In this example, to achieve the goal of losing weight, the individual should consume approximately 1043.00 calories per day.


1. How do I adjust my calorie intake for weight maintenance or gain? You can adjust your calorie intake by following the guidelines mentioned for each goal.

2. Is the Mifflin-St Jeor Equation accurate for everyone? While the Mifflin-St Jeor Equation is a useful tool, individual factors like muscle mass, activity level, and metabolism can affect your actual calorie needs. It provides a good estimate but may not be precise for every person.

3. Should I consult a professional for personalized advice? It’s advisable to consult with a nutritionist or healthcare provider for personalized guidance, especially if you have specific health concerns or conditions.


Understanding your daily calorie needs is a fundamental step in managing your weight and achieving your fitness goals. Whether you want to lose weight, maintain your current weight, or gain weight, our Daily Calorie Needs Calculator can help you determine the appropriate daily calorie intake. Remember that this is a basic estimation, and individual factors may vary. It’s always a good idea to seek professional guidance for a comprehensive and personalized approach to your health and fitness journey.

Leave a Comment