Weight Loss Calculator

Gender: Male Female

Age:

Height:

ft/in ▾

Current Weight:

lbs ▾

Target Weight:

lbs ▾

Select one of the following:

Target Date:

Daily activity:

Disclaimer: This weight loss date calculator provides estimated calories. Results may vary by individual factors. Consult a healthcare professional before making dietary or fitness changes.

Weight Loss Calculator (Your Daily Calories)

This weight loss calculator estimates your daily calorie needs for healthy weight loss. To lose weight, you need to create a calorie deficit by burning more calories than you consume. It also functions as a calorie calculator, helping determine the calories required to reach your weight goal. Maintaining a healthy calorie balance is crucial for weight loss success. Use this tool as a starting point to set a personalized plan based on your daily calorie needs.

Below, we will discuss:

How Many Calories Should I Eat On Average?
Tips To Lose Weight
Calories In Common Food Items
Why Trust Our Weight Loss Calculator?
How Many Calories Should I Eat To Lose 2 Pounds A Week?
How Much Weight Loss In 1 Week Is Considered Safe?

Tool Creation: Our team at calculator-online.net created this tool using scientific formulas. Calculations are reviewed by experts to provide reliable estimations.

Formulas Used by This Weight Loss Calculator:

The following equations are used by the weight loss calculator to determine calorie needs:

Mifflin-St Jeor Formula:

BMR = (10 × mass + 6.25 × height – 5 × age) + s

Where: m = mass (kg), h = height (cm), a = age (years), s = gender-specific constant

Gender-specific versions:

Equation for Men: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + 5

Equation for Women: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) – 161

Katch-McArdle Formula:

BMR = 370 + (21.6 × LBM)

Where LBM = Lean Body Mass (kg)

Revised Harris-Benedict Equation:

Men: BMR = (13.397 × m + 4.799 × h – 5.677 × a) + 88.362

Women: BMR = (9.247 × m + 3.098 × h – 4.330 × a) + 447.593

Physical Activity Level & Weight Goals:

The physical activities you perform in a day impact your daily calorie needs. Physical activity and weight loss goals are interconnected. Both are essential for creating an effective and sustainable weight loss plan.

Physical Activity Multiplier (PAL)

Physical Activity Level	Examples	MET Value
No Sports/Exercise	Sitting, Reading, Watching TV, etc.	1.2
Light Activity 1-3 Times per Week	Walking, Light Gardening, etc.	1.375
Moderate Activity 3-5 Times per Week	Brisk Walking, Jogging, Swimming, etc.	1.55
High Activity Everyday Exercise	Running, Cycling, Heavy Gardening, etc.	1.725
Extreme Activity / Professional Athlete	Intense Training, Competitive Sports, etc.	1.9

How Many Calories Should I Eat On Average?

According to the USDA Dietary Guidelines, daily calorie needs range from 1,600 to 2,600 calories for men and 1,400 to 2,200 calories for women per day. Individual needs vary based on age, gender, height, weight, and activity level. Use our weight loss calculator to determine your daily calories to reach your weight goal.

Calories To Lose Weight

1 Pound Per Week: Create a deficit of ~3,500 calories per week (~500 calories/day). (Reference)
0.5 Pounds Per Week: Deficit of ~1,750 calories/week (~250 calories/day).
0.25 Pounds Per Week: Deficit of ~1,250 calories/week (~175 calories/day).

Note: A safe calorie reduction typically ranges from 500–1,000 calories/day. Avoid going below minimums: 1,500 calories for men, 1,200 for women, and 1,350 for non-binary individuals to prevent nutrient deficiencies.

Estimated Calorie Need Per Day

Age (Years)	Males (Kcal/Day)			Females (Kcal/Day)
	Sedentary	Moderately Active	Active	Sedentary	Moderately Active	Active
15	2,200	2,600	3,000	2,400	1,800	2,000
16	2,400	2,800	3,200	2,400	1,800	2,000
17	2,400	2,800	3,200	2,400	1,800	2,000
18	2,400	2,800	3,200	2,400	1,800	2,000
19-20	2,600	2,800	3,000	2,400	2,000	2,200

Tips To Lose Weight

Set Weight Loss Goals

Set a goal for losing a specific amount of weight per week. A safe range is 1–2 lbs per week.

Exercise

Exercising daily boosts your resting metabolic rate (RMR), builds lean mass, keeps you active, and supports long-term weight maintenance. Benefits include improving mood, strengthening the cardiovascular system, reducing blood pressure, and burning calories. Recommended exercises:

Brisk walking
Jogging
Running
Cycling
Swimming
Weight lifting

Eat Healthy Food

A healthy diet includes sufficient water, protein, and a controlled amount of sugar and refined carbohydrates. Focus on vegetables, fruits, whole grains, and reduce sugar intake. Practice mindful eating and watch portion sizes to support weight loss.

Drink Healthy Beverages

Avoid sugary drinks such as soda, sports drinks, energy drinks, sweetened coffees and teas, and alcoholic beverages. Opt for water, unsweetened teas, or other low-calorie beverages.

Stay Hydrated

Water is essential for bodily processes like digestion and nutrient absorption. Proper hydration also supports metabolism and can aid in weight loss.

Get Enough Sleep

Aim for 7–8 hours of sleep per night. Poor sleep can disrupt hormones regulating appetite, leading to increased cravings and weight gain. Good sleep supports overall health and effective weight management.

Try Intermittent Fasting

Intermittent fasting may help reduce body fat by creating an energy deficit, leading to weight loss. Consult a doctor before starting, as it may not be suitable for everyone. For a quick estimate of your weight loss progress and calorie needs, use our body weight loss calculator.

Calories In Common Food Items:

Food	Serving Size	Calories	kJ
Fruit
Apple	1 (4 oz.)	59	247
Banana	1 (6 oz.)	151	632
Grapes	1 cup	100	419
Orange	1 (4 oz.)	53	222
Pear	1 (5 oz.)	82	343
Peach	1 (6 oz.)	67	281
Pineapple	1 cup	82	343
Strawberry	1 cup	53	222
Watermelon	1 cup	50	209
Vegetables
Asparagus	1 cup	27	113
Broccoli	1 cup	45	188
Carrots	1 cup	50	209
Cucumber	4 oz.	17	71
Eggplant	1 cup	35	147
Lettuce	1 cup	5	21
Tomato	1 cup	22	92
Proteins
Beef, regular, cooked	2 oz.	142	595
Chicken, cooked	2 oz.	136	569
Tofu	4 oz.	86	360
Egg	1 large	78	327
Fish, Catfish, cooked	2 oz.	136	569
Pork, cooked	2 oz.	137	574
Shrimp, cooked	2 oz.	56	234
Common Meals/Snacks
Bread, white	1 slice (1 oz.)	75	314
Butter	1 tablespoon	102	427
Caesar salad	3 cups	481	2014
Cheeseburger	1 sandwich	285	1193
Hamburger	1 sandwich	250	1047
Dark Chocolate	1 oz.	155	649
Corn	1 cup	132	553
Pizza	1 slice (14")	285	1193
Potato	6 oz.	130	544
Rice	1 cup cooked	206	862
Sandwich	1 (6" Subway Turkey Sandwich)	200	837
Beverages/Dairy
Coca-Cola Classic	1 can	150	628
Diet Coke	1 can	0	0
Milk (1%)	1 cup	102	427
Milk (2%)	1 cup	122	511
Milk (Whole)	1 cup	146	611
Orange Juice	1 cup	111	465
Apple cider	1 cup	117	490
Yogurt (low-fat)	1 cup	154	645
Yogurt (non-fat)	1 cup	110	461

1 cup = ~250 milliliters, and 1 tablespoon = 14.2 grams

Why Trust Our Weight Loss Calculator?

At Calculator-Online.net, accuracy is our top priority. Our weight loss calculator has been carefully developed and reviewed by the Health & Data Science Editorial Team to ensure it meets international health standards.

Scientifically Backed: Our algorithms are based on the Mifflin-St Jeor Equation, the gold standard in clinical nutrition for BMR estimation.
Data Integrity: Every calculation is cross-verified against World Health Organization (WHO) and CDC healthy weight guidelines.
Expert Oversight: Our team consists of mathematical analysts and health content specialists who ensure the complex logic behind our tools is precise and easy to understand.

Last Updated: January 2026 | Fact Checked by: Calculator-Online Editorial Board

FAQ’s

How Many Calories Should I Eat To Lose 2 Pounds A Week?

Create a calorie deficit of 500–1000 calories per day to safely lose 1–2 pounds per week. Individual factors like metabolism, activity level, age, gender, and height can influence calorie needs. Consult a registered dietitian before changing your caloric intake.

What Is The 30 30 30 Rule For Weight Loss?

The 30 30 30 rule suggests consuming 30 grams of protein within 30 minutes of waking before performing a 30-minute low-intensity exercise.

How Much Weight Loss In 1 Week Is Considered Safe?

According to the CDC, losing 1–2 pounds per week is considered safe. This gradual approach helps you lose fat rather than muscle or water weight. Using our extreme weight loss calculator by date can help you set realistic weekly goals based on current weight, activity level, and calorie intake.

Will I Lose Weight If I Lose 300 Calories A Day?

Burning an extra 300 calories per day can contribute to weight loss. Combining modest calorie reduction with regular exercise is an effective approach. Individual results vary depending on diet and activity level.

Reference Studies:

American Cancer Society – Does Body Weight Affect Cancer Risk?
CDC – Losing Weight Is About Adopting a Lifestyle