How to Calculate Calories for Weight Loss
Weight loss is governed by the law of thermodynamics: you must burn more calories than you consume. Our Calorie Calculator for Weight Loss uses your age, height, weight, and activity level to estimate your Total Daily Energy Expenditure (TDEE) and determine your weight-loss calorie target.
Creating a Sustainable Calorie Deficit
To lose weight at a safe rate of 0.5 kg (1 lb) per week, aim for a daily deficit of 500 calories below your maintenance level. Consuming too few calories can slow your metabolism, cause muscle loss, and trigger nutritional deficiencies. For sustainable weight loss, it is recommended to combine a modest calorie reduction with regular strength training and physical activity to preserve lean muscle mass.
The Quality of Your Calories
While calorie quantity determines weight change, calorie quality determines how you feel. A diet rich in protein, fiber, and whole foods keeps you full and energized during a deficit, making it easier to stick to your goals. Use our calculator above to compute your custom weight-loss target and begin your health journey.