Calorie Calculator — Daily Calorie Needs for Weight Loss

How to Use Calorie Calculator

1Enter the required values in the input fields above.
2Click the Calculate button or results update instantly as you type.
3View your results in the output panel below the inputs.
4Adjust any values to recalculate instantly.

Formula & Method

Worked Example

Frequently Asked Questions

How many calories should I eat per day?

It depends on your BMR, activity level, and goal. A sedentary 30-year-old woman at 65kg/165cm has a TDEE of ~1,800 kcal. To lose 0.5kg/week, she needs ~1,300 kcal/day. The calculator uses the Mifflin-St Jeor formula, which is accurate within 10% for most people. Minimum safe intake is ~1,200 kcal (women) / 1,500 kcal (men).

What is a calorie deficit and how does it work?

A calorie deficit means eating fewer calories than your TDEE. 1 kg of fat = approximately 7,700 kcal. A daily 500 kcal deficit creates a 3,500 kcal/week deficit, which theoretically burns ~0.45 kg of fat per week. In practice, weight loss slows as metabolism adapts — expect 0.3–0.5 kg/week sustainably.

How should I split my macros?

For fat loss: higher protein (30–35%) preserves muscle while dieting — aim for 1.6–2.2g per kg bodyweight. Carbs provide workout fuel. Fat is essential for hormones. For muscle gain: protein ~25–30%, carbs 45–55%, fat 20–25%. Adjust based on how you feel and your training performance.

Why do I stop losing weight despite eating in a deficit?

Common reasons: 1) Underestimating portions (use food scales). 2) Metabolic adaptation — your body burns fewer calories as it gets lighter. Recalculate TDEE every 5 kg. 3) Water retention masking fat loss. 4) Muscle gain offsetting fat loss. 5) Inconsistent tracking on weekends. Try a 2-week diet break or reduce deficit slightly.