How many calories to lose weight?

A 500 kcal/day deficit below TDEE produces about 0.5 kg (1 lb) of weight loss per week.

Calorie Intake & Daily Needs Calculator

Q: What is a calorie deficit?

Eating fewer calories than the body burns. About 7,700 kcal of deficit equals 1 kg of fat loss.

Q: Are all calories equal?

For weight change, total energy is dominant. But protein, fibre, and food quality affect satiety, muscle preservation, and adherence.

Q: How fast is healthy weight loss?

0.5-1% of body weight per week. Faster rates risk muscle loss, hormonal disruption, and high regain rates.

Gender

Age (years)

Weight

Height

Activity Level

Goal

About the Calorie Intake Calculator

Daily calorie needs are determined by your Total Daily Energy Expenditure (TDEE) — the total calories your body burns each day based on your basal metabolic rate and physical activity. This calculator uses the Mifflin-St Jeor formula to compute your BMR, then multiplies it by your activity factor to find your TDEE. Your goal adjustment (deficit or surplus) is then applied to give you a precise daily calorie target.

How to Use

Enter your gender, age, weight, and height
Select your typical weekly activity level
Choose your goal — lose weight, maintain, or gain
Click Calculate to see your daily calorie target and suggested macros

Formula Used

BMR (Mifflin-St Jeor):
Men: 10W + 6.25H − 5A + 5
Women: 10W + 6.25H − 5A − 161

TDEE = BMR × Activity Factor
Sedentary ×1.2 → Super Active ×1.9

Target = TDEE + Goal Adjustment

W = weight (kg), H = height (cm), A = age. Note: 1 kg of body fat ≈ 7,700 kcal.

Understanding Your Results

Maintenance Calories Your TDEE — the number of calories to eat daily to stay at your current weight with no change.

Deficit (−500 kcal/day) Creates a weekly deficit of 3,500 kcal, resulting in approximately 0.5 kg of fat loss per week — a safe, sustainable rate.

Surplus (+300 kcal/day) A modest calorie surplus ideal for lean muscle gain — large surpluses tend to add more fat than muscle.

Frequently Asked Questions

How many calories should I eat to lose weight?

Aim for a 500 kcal/day deficit below your TDEE for ~0.5 kg (1 lb) of weight loss per week — a sustainable, evidence-based target. A 1000 kcal/day deficit gives ~1 kg/week but is harder to maintain and risks muscle loss without resistance training.

What is a calorie deficit?

Eating fewer calories than your body burns. The body makes up the difference by burning stored energy (fat). Roughly 7,700 kcal of deficit equals 1 kg of fat loss — though water and glycogen changes make week-to-week scale numbers noisy.

Are all calories equal?

For weight gain/loss, energy balance is the dominant lever. But protein keeps you fuller longer and preserves muscle in a deficit; fibre slows digestion and stabilises blood sugar; ultra-processed foods drive overeating. Total calories matter most, but macronutrient quality matters for adherence and body composition.

How fast is healthy weight loss?

0.5–1% of body weight per week is the safe, sustainable range — about 0.5–0.9 kg for an 80 kg person. Faster rates risk muscle loss, gallstone formation, hair thinning, hormonal disruption, and high regain rates.

Medical Disclaimer

This calculator provides estimates for general informational purposes only. Results are not a substitute for professional medical advice. Consult a qualified healthcare provider for personalised guidance.

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