How To Calculate Your Calories For Weight Loss

Enter your weight (in kg):
Enter your height (in cm):
Enter your age:
Select your activity level: Sedentary (little or no exercise) Lightly active (light exercise or sports 1-3 days a week) Moderately active (moderate exercise or sports 3-5 days a week) Very active (hard exercise or sports 6-7 days a week) Super active (very hard exercise, physical job, or training twice a day)
Calculate
Your daily calorie intake for weight loss is:

Introduction

When embarking on a journey to lose weight, understanding how many calories you should consume daily is a critical step. By maintaining a calorie deficit, you can shed those extra pounds effectively. In this article, we’ll explore how to calculate your daily calorie intake for weight loss.

Formula

To calculate your daily calorie intake for weight loss, we’ll use the Mifflin-St Jeor Equation, which estimates your Basal Metabolic Rate (BMR), and then factor in your activity level to determine your Total Daily Energy Expenditure (TDEE). The formula is as follows:

• BMR = 10 * weight (in kg) + 6.25 * height (in cm) – 5 * age (in years)
• TDEE = BMR * activity level

To lose weight, you’ll need to create a calorie deficit by consuming fewer calories than your TDEE. A common approach is to aim for a deficit of 500 calories per day, which leads to a gradual and sustainable weight loss.

How to Use

1. Enter your weight in kilograms, your height in centimeters, and your age in years.
2. Select your activity level from the dropdown menu. Choose the option that best describes your daily physical activity.
3. Click the “Calculate” button to get your recommended daily calorie intake for weight loss.
4. Your result will be displayed in the input field.

Example

Suppose you are a 30-year-old with a weight of 70 kg, a height of 170 cm, and a moderately active lifestyle. Your BMR is calculated as follows:

BMR = 10 * 70 + 6.25 * 170 – 5 * 30 = 1555 calories

With a moderately active lifestyle (activity level = 1.55), your TDEE is:

TDEE = 1555 * 1.55 = 2407.25 calories

To lose weight, you can aim for a daily calorie intake of 2407.25 – 500 = 1907.25 calories.

FAQs

1. What is BMR?
   • BMR stands for Basal Metabolic Rate. It represents the number of calories your body needs to maintain basic functions at rest.
2. How do I choose the right activity level?
   • Choose the activity level that best describes your daily physical activity, from sedentary to super active. If in doubt, go with a conservative estimate.
3. Is a 500-calorie deficit safe for weight loss?
   • A deficit of 500 calories per day is generally considered safe and sustainable for gradual weight loss.
4. Can I create a larger calorie deficit for faster results?
   • It’s best to consult with a healthcare professional before creating a larger calorie deficit to ensure your weight loss approach is safe and healthy.
5. Should I count macronutrients as well?
   • While calorie intake is crucial, it’s also essential to focus on a balanced diet, including macronutrients like protein, carbohydrates, and fats.

Conclusion

Calculating your daily calorie intake for weight loss is a fundamental step in your weight loss journey. By using our simple online calculator and following the recommended calorie deficit, you can work toward your fitness goals in a healthy and sustainable way. Remember to combine this information with a balanced diet and regular exercise for the best results in your weight loss efforts.