How To Calculate The Calories I Need To Lose Weight

Your daily calorie intake to lose weight is 0 calories per day.


Losing weight is a common health goal, and one of the key factors in this journey is understanding the number of calories your body requires to shed those extra pounds. To help you on your weight loss quest, we present a practical calorie calculator. By using this tool, you can determine your daily calorie intake needed to reach your desired weight loss goal.


The calorie calculator relies on the widely accepted Harris-Benedict equation to estimate your Basal Metabolic Rate (BMR). This rate varies between genders and is adjusted based on your activity level. The BMR equations for men and women are as follows:

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

Once you’ve calculated your BMR, it is adjusted according to your activity level, which can be sedentary, lightly active, moderately active, very active, or super active. Each activity level corresponds to a specific multiplier ranging from 1.2 to 1.9. The result of this adjustment is the daily calorie intake your body needs to maintain its current weight.

How to Use

  1. Enter your current weight in kilograms.
  2. Provide your height in centimeters.
  3. Input 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.

The calculator will instantly reveal your daily calorie intake required to support your weight loss goals.


Consider an example: A 30-year-old female who weighs 70 kg, is 165 cm tall, and participates in moderate exercise 4 days a week. Her BMR is approximately 1,419 calories, and with the activity level adjustment, her daily calorie intake for weight loss is approximately 2,195 calories.


  1. Why is it important to calculate daily calorie intake for weight loss?
    • Calculating your calorie needs ensures you create a calorie deficit, a fundamental aspect of weight loss.
  2. Can I lose weight by simply reducing my calorie intake without exercise?
    • Yes, a calorie deficit can be achieved through diet alone, but exercise offers additional health benefits.
  3. Is it safe to create a large calorie deficit to lose weight more quickly?
    • A moderate calorie deficit is safer and more sustainable for long-term success.
  4. What’s the recommended rate of weight loss for a healthy approach?
    • A safe rate of weight loss is around 0.5 to 2 pounds (0.2 to 0.9 kg) per week.
  5. Do I need to track my calorie intake every day to maintain a deficit?
    • Initially, tracking can help, but as you become more aware of portion sizes and calorie content, you can relax your tracking.
  6. Can I create a calorie deficit by exercising more without changing my diet?
    • While exercise is beneficial, diet plays a significant role in achieving a calorie deficit.
  7. Is it necessary to consult a healthcare professional before starting a weight loss plan?
    • It’s a good idea, especially if you have underlying health conditions or specific dietary needs.
  8. What’s the best diet to support a calorie deficit for weight loss?
    • The best diet is one that is balanced, sustainable, and suits your individual preferences and needs.
  9. Are there specific foods I should avoid while trying to create a calorie deficit?
    • Limit highly processed foods, sugary snacks, and excessive alcohol for healthier results.
  10. How can I stay motivated throughout my weight loss journey?
    • Setting realistic goals, tracking your progress, and seeking support from friends or a support group can help maintain motivation.


Calculating the calories you need to lose weight is a fundamental step in your weight loss journey. It’s the foundation of creating a healthy calorie deficit and achieving your goals. The calorie calculator provided here simplifies the process of determining your daily calorie intake. Remember that successful and sustainable weight loss involves more than just numbers; it’s also about adopting a balanced and long-lasting approach to a healthier lifestyle. Use this tool to kickstart your path to reaching your weight loss objectives.

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