Calorie Calculator To Lose Weight
Estimate the daily calorie intake needed to lose weight based on your personal data and activity level. Uses the Mifflin-St Jeor equation.
Published by:
isCalculator Editorial Team
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How to use this tool?
Follow these steps to calculate your daily calorie target for weight loss:
- Enter your age in years (1–120).
- Enter your weight in kilograms (20–500 kg).
- Enter your height in centimeters (50–300 cm).
- Select your gender (Male or Female).
- Choose your activity level from the dropdown (Sedentary to Extra active).
- Select your weight loss goal:
- Mild loss (0.25 kg/week) – 250 calorie deficit
- Moderate loss (0.5 kg/week) – 500 calorie deficit
- Aggressive loss (1 kg/week) – 1000 calorie deficit
- Click "Calculate" to see your results.
Results include:
- Your daily calorie target for weight loss (if below 1000 kcal, it warns "Not recommended").
- Basal Metabolic Rate (BMR) – calories your body needs at rest.
- Maintenance calories – calories to keep your current weight.
- Calorie deficit applied.
Note: This calculator uses metric units (kg, cm) and the Mifflin-St Jeor equation. All inputs are required.
Previous Results
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Frequently Asked Questions
It uses the Mifflin-St Jeor equation to estimate Basal Metabolic Rate (BMR), then multiplies by an activity factor and subtracts a calorie deficit based on your weight loss goal.
This calculator provides a reasonable estimate, but individual variations in metabolism and body composition may affect actual calorie needs. Consult a healthcare professional for personalized advice.
A very low calorie intake can be unsafe. The calculator will warn you if your target is below 1000 kcal/day. It is recommended to not consume fewer than 1200 (women) or 1500 (men) calories without medical supervision.
