Your body burns calories digesting food, but not all nutrients require the same effort. If you’re relying on plant-based protein, mix and match common foods to get the full muscle-building benefits and optimal health. When you train hard, your body demands higher doses of protein to repair the muscle damage caused by exercise. If you’re not measuring your protein per pound or per kilogram of body weight, your body composition suffers, making it harder to build strength and burn fat. Some of these amino acids can be produced naturally in the body, but essential amino acids, the ones that actually drive muscle protein anabolism, must come from dietary protein intake. The most accurate resource for calorie, fat and carbohydrate counts. Individuals with higher muscle mass typically have a higher BMR, increasing their TDEE even at the same weight. Then multiply by your activity level (1.2–1.9). However, if she is extremely active, her total daily energy expenditure can be found using a multiplier of 1.9 like this. For example, the 36-year-old woman above would only need to consume around 1,241 calories if she was completely at rest. This will then give you your total daily energy expenditure, or TDEE. Since most people don’t have the ability to have indirect calorimetry performed, formulas have been created to calculate BMR using weight, height, age, and gender. Eggs are a fantastic source of protein, and if you're worried about cholesterol, nix the yolks. Focus on sources of proteins, vitamins, and minerals. However you feel about eggs and toast, breakfast is essential to maintaining your weight. That's a very true statement, yet many people don't have either the time or the desire to eat a well-balanced meal first thing in the morning. Your body weight can fluctuate by several pounds per day due to water, glycogen, and food volume, so it’s important to weigh yourself consistently. When you try to lose weight it’s important to weigh yourself on the same day every week at roughly the same time. Clear and simple, the best way to increase the total amount of calories you burn each day is by increasing your activity. This is an estimate of the calories your body burns at rest based on your age, height, weight, and gender. Studies suggest the best way to achieve weight loss and, more importantly, maintain it, is to do a combination of these two – decrease your calorie intake and increase your expenditure, through physical activity. Counting calories – or being in a ‘calorie deficit’ – is a traditional approach to weight loss that’s found a new audience and a popularity boost on social media. The amount of calories needed to maintain your current weight with your activity level. Losing weight effectively and sustainably requires more than just guessing how many calories to eat each day. Also, because of changes that occur in the body as a cause of weight loss, you may need to decrease calories more to keep losing weight. A calorie calculator will help you estimate the number of calories you need for daily maintenance, weight loss, or weight gain by considering your age, sex, height, weight, and activity level. This calorie deficit calculator helps you determine exactly how many calories to eat daily for safe, sustainable weight loss. A calorie deficit is the number of calories you need to eat in a day to lose weight compared to the calories to maintain your weight. However, if we consume too much carbohydrates, blood sugar levels rise. The best foods can make you feel full for an extended period of time. Skipping meals can make you feel tired, making you more likely to overeat during your next meal. SmartPhone Apps to Count Calories This macro calculator was designed, developed, and tested in the Precision Nutrition research lab, and proven effective with thousands of clients. Implement your own algorithms, great for offline apps. Find nutrition facts for your favorite brands and fast-food restaurants. This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Reassess every 6–8 weeks or after losing 5–10% of starting weight. It’s not just about how many calories you eat. But if you start having big chocolate shakes every day (that’s about 400 calories each), you’ll gain some pounds in just two months. A calorie deficit calculator is your friend. It helps you understand exactly how many calories you need each day for your exact goals. Eating too few calories can lead to being underweight. IIFYM made me realize that healthy eating doesn't have to be boring. The effect of exercise on non-exercise physical activity and sedentary behavior in adults. Physical activity and controlling weight. Metabolic adaptation delays time to reach weight loss goals. Increase with an increase in body temperature. This should be accomplished by having a caloric-dense diet with regular exercise. Pricing for Premium and availability of some features may vary by region and can be viewed directly in the app. Incorporate the fatsecret Platform API nutrition facts database into existing, or new, customer facing mobile apps, websites, devices and other complementary products and services. We understand your challenges, so our Premium features are designed to simplify logging, keep you consistent, and deliver the support you need to stay on track. But the message the rest of us often get is that our daily protein intake is too high. A consistent walking program is an effective way to drop pounds and lose body fat Calorie reduction can do more than just help you lose weight — it can also lower age-related inflammation Avocados, cheese and nuts are high in calories but have big health benefits This may lead to a decreased metabolism in the future due to the loss of muscle mass. For consistent measurements, weigh yourself every day at the same time, such as immediately after waking up and before breakfast. Jeor Equation to estimate your BMR based on your age, gender, weight, and height. Consulting a healthcare professional may be beneficial if underlying health issues are a concern. If you’re looking to adjust calorie intake for weight loss, it must be done in a consistent and healthy manner.Some studies described in the summit reports suggest that protein is more effective if you space it out over the day's meals and snacks, rather than loading up at dinner like many Americans do.These communities are also a great way to get help using the Gym Geek app.Many people believe that when you exercise regularly, it increases the number of calories you burn overall.Whether you’re trying to lose weight or maintain your results, an accurate understanding of your daily caloric needs is essential.In the end, you’ll get the amount of calories you must eat each day to force your body to trigger immediate fat loss.Your TDEE is the total number of calories you burn each day.Simply input your details into our intuitive calorie calculator below, and let's build a foundation for lasting success! YOU ONLY NEED PROTEIN IF YOU’RE TRYING TO GAIN SIZE This calculator will help you determine a daily caloric intake for your current weight, reaching any other weight goal & maintaining weight after reaching a goal. Well-developed muscles consume a lot of energy to maintain themselves, thereby helping you consume more calories even at rest. Over time, meal skipping can cause the body to slow down its metabolism and bolster your cravings, undermining your ability to lose weight in the first place. Many of the foods that rank high in the Satiety Index are often high in protein or dietary fiber, which come with their own health benefits for weight watchers. While proteins are usually broken down to build cells within the body, fats and carbohydrates usually function as a source of energy. Can I Lose Weight Without Counting Calories? Or how many calories to lose weight? This creates a daily calorie deficit of calories. When you lose weight, your body decides where to burn fat based on genetic and hormonal factors. For example, using our protein intake calculator can help you understand how much protein, one of the key macros, you need. This focus helps prevent nutrient deficiencies and promotes better overall health, which is crucial for sustainable weight loss. Instead, you're also considering where those calories come from and how they can fuel your body. The effectiveness of counting macros for weight loss lies in its ability to balance nutrient intake and promote a more comprehensive understanding of nutrition. By comparing your caloric consumption to the total energy expended, including your workouts, you can then create a caloric deficit. If you do know your body fat percentage, the calculator uses the Katch-McArdle formula. If you answer “no” when asked for your body fat percentage, then the calculator uses the Mifflin-St. If your weight remains constant, your calorie intake matches your TDEE. We suggest sticking to your prescribed calories per day and weighing yourself each day for a week or two. To determine your BMR, we use the same equations as our BMR calculator for fat loss and muscle gain. Use the «Food Calculator» to find the calorie-count of over 14,000 different meals and foods quickly and easily. This ensures you maintain an appropriate calorie deficit for continued progress. A safe weight loss rate is 0.5-1 kg (1-2 pounds) per week. In addition to the online walking weight loss calculator, the Pacer Walking App provides a comprehensive AI weight loss coach that includes both walking programs and nutrition tracking. Studies have shown that people who walk regularly for weight loss are more likely to maintain their results long-term compared to those who follow extreme diet or exercise regimens. Walking is one of the most effective and accessible forms of exercise for weight loss. This intake determines whether you lose weight, gain weight, or maintain your current weight. Daily calorie intake refers to the total number of calories you consume through food and beverages in a 24-hour period. Calculate your daily calorie needs for weight loss, weight gain, or maintenance. Your body converts the food and drink you consume into energy by a process called metabolism.Although you cannot simply work off the weight unless your cut back on your caloric intake, the best way to consume your calories is to exercise.If you don’t want to end up looking emaciated and flabby then you must eat at least some protein.Doing these exercises every day can increase your daily energy expenditure, making it just a little easier to stay in deficit.To work that out, you need to take your BMR and add to it the number of calories you burn from your daily activities.For most women, 1,200 calories is the minimum recommended for adequate nutrition.This caloric deficit calculator estimates how long it might take to reach the goal weight based on various individual factors. Common Food Calories Your age, gender, activity level, and health status play a big role in determining how many calories you need. So, you can manage your calories per day effectively – whether it’s for weight maintenance, weight loss, or weight gain. This method acts as the best calorie calculator to help you calculate how many calories I should eat a day manually. It provides you valuable info based on your activity level so that you can manage or lose weight effectively. It guides you in determining the calories to eat per day to achieve your health and fitness goals. “Pick an app or another tool (some people like a spreadsheet), to start logging and tracking foods,” Puttuck says.A typical macro ratio for endomorphs might be 35% protein, 25% carbs, and 40% fat.Their estimates are based on averages and do not account for individual differences in metabolism and body composition.On its own, however, limiting caloric intake based solely on the number of calories is not quite as effective as it seems on paper.Whenever we drink and eat food, we take energy in.Whether it’s an apple or some almonds, each bite provides calories to power you through the day.Understanding and estimating the number of calories you burn is the first step in any program for weight loss or gain, but it’s also important for individuals trying to maintain weight.Protein is essential for building and maintaining muscle.If you under-eat for a long time (weeks and months) your body will slow down your metabolic rate a bit, but that’s not your biggest concern. These foods also promote inflammation and gut dysbiosis, which can both inhibit weight loss and eventually lead to disease. Those empty calories won’t satisfy you and are designed to make you want more, leading to food cravings and overconsumption. While it’s a good idea to know how many calories you need each day, it also matters what kind of calories you’re consuming. You should also consider eating more often and looking for ways to add extra calories to each meal. If you're looking to lose weight, a calorie calculator can be a valuable tool. By calculating your daily calorie intake, you can make informed decisions about the types and quantities of food you eat. By calculating your caloric needs, you can determine the number of calories you need to consume each day to reach your weight loss goals. Your BMR is the number of calories your body needs to function at rest, while your TDEE is the number of calories your body needs to function throughout the day, including physical activity. Once you've determined your daily calorie intake, it's important to track the number of calories you consume each day. This allows the calculator to estimate how many calories you need to reduce either through diet or exercise over your specified time frame to meet your weight loss goals. These foods tend to be lower in calories yet high in nutrients, aiding in weight loss while promoting overall health. By understanding these numbers, you can create a calorie surplus to gain weight or a deficit to lose weight, respectively. This deficit is key in weight loss as it forces your body to utilize its stored fat for energy. Food Calorie Tracker The first step in losing weight is creating a calorie deficit where you intake less energy than you burn each day.A deficit of 500–1000 calories/day is generally recommended for healthy weight loss, resulting in approximately 0.5–1 kg (1–2 lbs) of weight loss per week.Some foods offer more nutrition compared to the amount of calories they provide.However, if she is extremely active, her total daily energy expenditure can be found using a multiplier of 1.9 like this.Severely restrictive diets can have serious adverse effects by depriving the body of necessary nutrients.Certain equations can help you estimate your BMR based on your sex, weight, height and age.Complement your calorie intake with the right fitness routine.With Yazio, you get reliable information about your food in seconds. I lost the majority of my weight using the Weight Watchers (now called WW) program and I’m still a big fan of Weight Watchers. This calculator is a general guide and not intended to replace medical help. Use our free calculator as a guide. To avoid these medical issues, lessen your intake of calorie-rich, high-carb foods. The worst foods, on the other hand, are calorie-rich, high in fat, salty, and packed with sugar. These are low in calories, high in nutrition content, and packed with fiber or protein. For 100 calories, eating 2 cups of grapes is more satisfying than eating just 1/4 cup of raisins. It depends on factors like your age, activity level and if you want to maintain, lose or gain weight These everyday tricks will help your body burn more calories. The body fat index is not an indicator of fitness level since the calculation is made with no regard to height or weight. Need to know how many calories to eat? Macros are carbs, proteins, and fats, and they’re in all our food. Building muscle often means eating more protein. This balancing act can help with weight loss and body recomposition. Even if you were to lie in bed all day, not moving a muscle, your body would still require In good weather, it is preferable to practice outdoors in the morning, while one is full of strength and the air is not yet heavily polluted with exhaust fumes. Most of your energy is spent on bodily functions. Use the «Weight Converter» to convert pounds to kilograms, ounces to grams and other metric to imperial weight conversions. Zig-zagging is a nutrition method for fat loss. However, individual results may vary based on factors like muscle mass, genetics, and metabolism. For a more detailed assessment read The Fat Loss Troubleshoot.After completing the quiz use the calculator above to get your Total Daily Energy Expenditure estimate. Select your biological sex and enter your stats (height, weight, age). Order The Fat Loss Troubleshoot today. Some produce more milk, some are more active, and some need more energy to recover postpartum. These calculators are helpful because every mom is different. Eating too little can backfire, causing low energy and reduced milk supply. For instance, a diet rich in omega-3 fatty acids can enhance the cognitive development of your infant, while adequate hydration is vital for maintaining milk production. For more on weight loss strategies, including best foods to eat and avoid, read Lose Weight and Keep it Off, a Special Health Report from Harvard Medical School. Some fat-free foods actually contain more calories than the regular versions because manufacturers use extra sugar to make up for the flavor lost in removing the fat. Dietary guidelines issued by the American Heart Association stress common sense in choosing your foods rather than focusing strictly on numbers, such as total calories or calories from fat. One approach is to add up the number of calories per serving of all the foods that you eat, and then plan your menus accordingly. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. Our age, gender, build (including height, weight and muscle mass), activity levels and our general state of health and genetics all determine our calorie needs. To find out more, read our guide on how many calories you should eat to lose weight. The default split emphasizes protein to preserve muscle while losing fat — essential for healthy weight loss. No matter where they come from, the calories you eat are either converted to physical energy or stored within your body as fat. After finding out how many calories you burn in a day, a typical goal is to lose one pound per week, which can be achieved by eating, on average, 500 calories under your your daily calorie burn. So how can you take your BMR and use this information to know how many calories you should eat to lose weight? A 10–25% deficit below your maintenance calories is ideal for steady, healthy weight loss. Yes, but combining a calorie deficit with regular exercise improves fat loss, preserves muscle, and enhances overall health. Your TDEE might be around 2,100 calories/day.To lose 0.5 kg (1 lb) per week, you’d aim for a 500-calorie deficit, so your target intake is 1,600 calories/day. Weight loss Pal An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight.Fatsecret gives you the flexibility to manage things on your own, or go further with extra features designed to help you stay consistent and make steady progress.Average prediction error runs ±325 calories.While it’s possible to lose weight by eating less without exercising, incorporating physical activity amplifies calorie burn and offers numerous health benefits.If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825.If you’re trying to lose weight, you might eat a higher proportion of protein, since it can help you feel satisfied longer after meals. Start by converting her height and weight to imperial units. If you are using imperial units, you can convert weight to kilograms by dividing weight in pounds by 2.2. It appears to provide a closer estimate of true BMR than the Harris-Benedict equation. It reduces the risk of developing serious health conditions such as heart disease, diabetes, and certain types of cancer. Which means you’d select your activity level as “Moderate” under the purposeful exercise question. It gives personalized targets for both daily calories and macros and hand portions, so you can use whichever method you prefer. Our macro and nutrition calculator aims to help people eat the right amount of food without the burden of having to weigh and measure every morsel. By adjusting your macronutrient ratio based on your age, sex, activity levels, goals, and preferences, you can optimize your eating plan. Your Calories at a Glance While achieving rapid weight loss may seem like an attractive goal, it can often result in negative outcomes. Losing too much muscle can lead to general weakness, which can adversely impact your day-to-day activities. Our macro calculator is a simple way to get macro estimates (in grams per day) of each macro. Your macro breakdown is the proportion of your diet made up of carbohydrates, proteins and fats. To make the most of a calorie deficit diet, you need to understand the numbers on both sides of the CICO equation. For people with only a small amount of weight to lose, 1,000 calories will be too much of a deficit. (On average 75% of this is fat, 25% lean tissue) If you create a 7,000 calorie deficit you will lose two pounds and so on. Your recommended daily calorie intake based on your weight goals - whether to lose, gain, or maintain. It factors in the adaptive nature of your metabolism to predict how long it’ll take you to reach your bodyweight goal. It’s highly effective for food tracking because your hand is proportionate to your body, its size never changes, and it’s always with you. Or if you’re a very physically active athlete, you might want a higher ratio of carbohydrates to meet your greater energy demands. Three simple steps to your personalized calorie plan.Many of the foods that rank high in the Satiety Index are often high in protein or dietary fiber, which come with their own health benefits for weight watchers.NEAT consists of your simple daily tasks, like cleaning, folding clothes, or even just typing at your desk.Be inspired by the 1000s of Americans achieving healthy weight loss with the Mayo Clinic Diet.Check out “How do I calculate how many calories I eat?Moreover, you shouldn't let the need to follow calorie counting goals overstep your body's hunger and fullness cues. You exercise and eat right, but those unwanted pounds still aren’t coming off. Now you know your body fat percentage, but what does it mean? Then input your gender and measurements below to receive a body fat index based on average values. Every muscle in the human body is built from amino acids, the same compounds that make up dietary protein sources. It’s the raw material your body needs to build and repair muscle mass, burn body fat, and support physical performance. For example, if you weigh 180 lbs, your recommended daily protein target is 180g per day (180 x 1.0). For example, if you weigh 180 lbs, your minimum daily protein target is 144g per day (180 x 0.8). This is why 0.8g per pound of body weight is the bare minimum if you are training to build muscle or want to keep your muscle from wasting away. Reassess your intake, check consistency, and consider adjusting goals. Check your food accuracy, consistency, and possible medical factors. What if I gain weight instead of losing? Be honest about your weekly exercise. It means you consume more calories than your body burns, providing extra energy required to build muscle and mass gain. It means you consume fewer calories than your body expends, causing it to burn fats for energy. On the other hand, if weight loss is your goal, you must consume fewer calories than your body uses. You must ensure you eat more calories than your body burns to gain weight. Calculate the exact daily calorie deficit needed to reach your weight loss goals safely and effectively. High-volume foods that contain a large bulk of their weight in air and water can also keep you full, as would foods that have a low energy density (that is, they are low in calories). Cutting back up to 1,000 calories a day is crucial to achieving a sustainable rate for weight loss. However, exercise can improve overall health and help preserve muscle mass during weight loss. To lose weight, you need to consume fewer calories than your TDEE. Plus, complete 4 oz salmon nutrition facts, including fat and calories. See how Cornish hen calories, protein content, and nutrition compares. Or check out some of my other excellent free weight loss calculators and tools below. “BMR is an essential starting point for calculating how many calories to eat, although it’s an estimate and isn’t 100% accurate,” clarifies Zumpano. And that number can change if you’re trying to lose, gain or maintain your body weight. According to dietary guidelines in the United States, adults 21 years old and older should consume anywhere between 1,600 and 3,000 calories per day. Get a better understanding of how your body burns fat and what exercises will help you reach your goal. This adaptability can make the process of losing weight more manageable and sustainable in the long run.You can use this idea to adjust the deficit or excess up and down to evaluate the impact it will have on your weight loss or weight gain goal.This is the shortfall between your calorie intake and calorie expenditure.Also, the calculations are based on actual medical weight loss studies1,2,3.Many fitness and nutrition apps allow you to log your meals and snacks within the app and calculate the total number of calories you consume.©Copyrights 2026 by Calculatorweightloss.comSome weight loss calculators are so complicated you need a Ph.D. to figure out how to reach your goal. More often than not, weight loss diets set you up for short-term success and long-term failure. Another thing to keep in mind is that calories generated based on data for you are just a baseline. Good Activity – if you exercise daily and are active, check this radio button. “Thermogenic” supplements are typically ingredients such as caffeine and certain plant compounds that may slightly increase energy expenditure and/or reduce perceived fatigue for some people. Dietary supplements are not FDA-approved as weight-loss treatments, and product quality/contents can vary—some supplements have been found to contain hidden stimulants or drug-like ingredients. Track your meals diligently and avoid overestimating exercise calories. Over a week, that’s 3,500 calories, or roughly 1 pound (0.45 kg) of fat burned. Not only does it burn calories, but it also helps to build muscle and boost your metabolism. Macros include carbohydrates, proteins, and fats, which are the primary sources of nutrients your body needs in large amounts for energy and overall health. For example, if your TDEE is 2,500 calories, to create a calorie deficit, you might aim to consume around 2,000 calories per day. To achieve weight loss effectively and healthily, it's crucial to understand the concept of a calorie deficit. It keeps track of your weight loss and calories required. The calorie calculator is very useful for weight management as it displays how many calories are needed over the specified period of time. Calculate your calorie deficit for weight loss goals based on your current weight, target weight, and timeline to achieve sustainable results. Weight loss may include fat, water, and even muscle. Fat loss targets body fat specifically. Fat loss requires burning more calories than you consume — there are no exceptions. Eating too little can lead to fatigue, nutrient deficiencies, muscle loss, and a slowed metabolism. Recalculate with a longer time frame or adjust your calorie intake. Check your weight occasionally to stay on track. Use them as a guide and adjust based on how your body responds. A Calorie Calculator can tell you how much to eat, but what you eat matters too. The calculator uses one of three main equations to estimate your BMR. It helps you stay consistent and focused on your health goals. To calculate your daily calorie intake, you'll need to determine your BMR and your TDEE. There are many tools available to help you track your daily calorie intake, including apps, websites, and journals. Estimate calorie targets that align with your weight loss, gain or maintenance goals. It requires a delicate tweak of daily calories, combined with a comprehensive workout plan. With the help of a reliable calculator for maintenance calories, you can nourish your body correctly for your specific needs. Here’s a simple method to calculate the energy or calories in your food. For the uninitiated, a calorie deficit is consuming fewer calories than your body uses. Press CALCULATE, and you’ll see estimated calorie requirements for losing weight, as well as a number for maintaining. Always consult with a healthcare professional before making changes to your diet or exercise routine. Free online calculators to help you reach your health and fitness goals. Losing more than 2 pounds per week (except for the first few weeks) usually indicates you're losing muscle along with fat. Going below these levels makes it difficult to get essential nutrients and often leads to muscle loss and metabolic slowdown. For most women, 1,200 calories is the minimum recommended for adequate nutrition. Recalculate every pounds lost, or if weight loss stalls for more than 3 weeks. Sedentary is under 5,000 steps daily with no planned exercise. Simply put, operating at a calorie deficit means eating fewer calories than you burn. It can be a helpful way to get your weight loss journey started, but don’t expect a calorie deficit to solve your weight loss issues. That said, a calorie deficit approach may be a useful way to kick-start your weight loss, but expect your weight to plateau after a few months. Whether we absorb all of these calories depends both on the food we eat, how it was prepared and processed, and its individual characteristics. However, if you do enjoy a nutritionally adequate diet, while restricting calories, then you may experience benefits beyond that of weight loss. Total daily intake is important, but when you eat protein also affects muscle growth and recovery. If you’re cutting weight, higher protein intake helps preserve muscle mass, keeps you feeling full longer, and boosts calorie burn through the Thermic Effect of Food (TEF). Your body can’t store extra protein for later use, so anything beyond what it can process gets burned for energy or stored as fat instead of going toward muscle growth. If you’re trying to lose weight but cutting back on protein, you’re making fat loss harder than it needs to be. This is especially important if you’re training hard or in a calorie deficit, where muscle loss can occur if protein intake isn’t sufficient. Because you HAVE been eating that many calories. If you got out of bed today, you need more calories. Most women in this group will need at least 1,500 calories a day and probably more. Then there's nothing to worry about when it's time to eat.It also acts as an appetite suppressant when consumed before meals, reducing the likelihood of overeating.Calculate your Total Daily Energy Expenditure (TDEE) based on BMR and activity level to determine daily calorie needs for weight management.If you entered a weight loss goal, you will see a range of calories, with the higher number representing your TDEE.Many moms want to lose pregnancy weight, but breastfeeding isn’t a free pass to drastically cut calories.The rule also ignores other body dynamics of weight loss, such as the reduction in basal metabolic rate (BMR) and decreased energy cost of physical activity.These tools offer personalized insight depending on your goal, health status, and diet strategy.This tool lets you estimate the energy expenditure for unique tasks, such as playing different sports, household chores like cleaning or mowing the lawn, or even walking your dog.Getting enough protein (and doing resistance training) can help reduce muscle loss during this time. Uses the calories burned tool to see how different exercises compare. Try not to lower your calorie intake by more than 500 calories below maintenance. You often find that the nearer you get to your goal weight (or body fat percentage) – the harder things get! The calorie calculator will not display any estimates below 1,200 calories for women and 1,500 calories for men. Around 1 in 3 Gym Geek dieters aim to lose 2 lbs per week, although we suggest that most people looking to lose weight should aim to lose 0.5 lb to 1 lb per week. If you have a weight loss or weight gain goal, the calculator will show results for 0.5 lb, 1 lb, 1.5 lb and 2 lb increments of weight loss or gain per week. We use your current weight to calculate your total daily energy expenditure (TDEE). It's better to underestimate and lose weight faster than expected than to overestimate and wonder why you're not losing weight. This can lead to muscle loss, metabolic slowdown, nutrient deficiencies, and difficulty maintaining weight loss long-term. However, eating significantly below your BMR can slow your metabolism and make long-term weight loss more difficult. Basal Metabolic Rate (BMR) represents the minimum number of calories your body requires to maintain essential physiological functions whilst at complete rest. Choosing low energy density meals allow you to eat a bit more and feel full longer. If you aim to lose 5% to 10% of your current weight within 6 months, it will help reduce your risk of heart disease and other chronic ailments. If you're overweight, BMI tells you how much you need to lose. This sort of eating plan may be unsafe for teenagers and children, who are likely to miss out on crucial nutrients needed for growth. As with all diets, pregnant and breastfeeding women as well as diabetics on medication, should seek medical advice before embarking on a restricted eating programme. Studies suggest calorie restriction and fasting may increase your longevity and may reduce your risk of type II diabetes, heart disease and cancer. Consult a healthcare professional before making dietary changes. This calculator is for educational purposes only. Evidence-based strategies to help you achieve sustainable weight loss results CaloriMate helps you estimate your goal date, track calories in real life, and stay consistent without stress. CaloriMate makes it easier by connecting your estimate to daily calorie tracking. Consulting with a dietitian or physician can help you formulate a weight loss program that is specific to your fitness goals and individual needs. To lose this weight safely, you should aim to lose around 1 to 2 pounds a week. Although there is a strong correlation between the two, BMI is not always indicative of a high proportion of body fat. Identifying whether you are at a healthy weight can be challenging, however, as no one measure by themselves can give a complete picture of your weight range. Pregnant women who are overweight may encounter complications during childbirth, expose their children to health risks before and after birth. Access powerful tools and support right from your phone to make steady progress toward your weight loss goals. For some, that means tracking food to better understand their eating habits. Her story is so amazing that she was featured on the Today Show! It was that day that she decided to do something about her weight. Gimmicky machines and fad diets don't work, so we designed a free website and mobile apps that make calorie counting and food tracking easy. Our nutrition calculator automatically converts your calorie and macronutrient needs into food portions that are visually equivalent to different parts of your hand. Muscle burns more calories at rest than fat. Mindful eating, portion control, and increased activity can create a deficit, though progress may be slower or less predictable. Larger deficits may risk muscle loss and fatigue. That gives your TDEE—the calories you burn daily. You can find what program is best for you and your body by taking our 30-second quiz here. This is why we’ve created our own Built With Science nutrition software. As for the best calorie tracking app, we generally recommend the Built With Science+ App, MyFitnessPal or LoseIt. We suggest taking slow steps towards reaching your new calorie target. Combining exercise with a balanced, nutritious diet enhances results and promotes overall health. If progress stalls, reassess your diet and activity levels. Regularly weighing yourself and tracking your food intake can help identify areas for adjustment. The calculator uses a formula incorporating your weight, height, age, and gender to estimate your BMR. See how long it will take to reach your weight goals with personalized timelines Our calculator helps you find the right balance for your specific goals. Start today, make small improvements, and let the weekly trend do the work. To reach your goal weight in the specified timeframe, you should consume about calories per day. Are you wondering how to lose weight in a healthy and sustainable way? When you burn up your fat stores, you lose weight.Related Articles You'd need to eat less than 2000 calories and/or burn extra calories through exercise. Click here to try the weight loss calculator and get your free calorie targets and guidance. A common rule of thumb is that a 500 calorie-per-day deficit corresponds to about 1 lb of weight loss per week (because 1 lb is often approximated as 3,500 calories). Figuring out how many calories your body needs and how many you should cut out to help you lose weight can be confusing and difficult to calculate. Following a healthy diet and cutting calories is the safest and most practical way to lose weight. It's important to determine your BMR when calculating your daily calorie intake, as it provides a baseline for the number of calories your body needs each day. By determining your daily calorie intake, you can create a personalized weight loss plan that meets your individual needs. Consequently, you’ll be more accountable and likely to stick to your weight reduction plan. This allows for a more targeted approach than generic diet and exercise plans. This figure is then divided by your starting weight, and the resulting number is multiplied by 100. You may also need to enter your gender, as well as your target weight and the date by which you aim to achieve it. Severely restrictive diets can have serious adverse effects by depriving the body of necessary nutrients. If you eat more calories than you burn, you gain weight. You can do this by cutting how many calories you take in so that your body must draw on reserves for energy. These stored calories will stay in your body as fat unless you use them up. This means you need to maintain a daily calorie deficit of about 1,100 kcal over the next 70 days to reach your goal. Our calorie calculator uses the Mifflin-St Jeor equation, which came out of a 1990 study of 498 people across both genders, all age groups and normal weight and obese persons. This is because most people lose muscle mass and gain fat as they age. BMR, or Basal Metabolic Rate, is the number of calories your body needs at total rest to power your most basic functions. However, losing fat and building muscle simultaneously can give the appearance of a more toned and defined physique. One common myth is that fat can be converted into muscle. So to lose fat, you have to keep fat oxidation or fat burning at a higher rate than fat storage. Triglyceride is the substance you are actually talking about when you say you want to lose some weight.