Calorie Calculator for Weight Loss
Calculate how many calories you need to eat daily to lose weight. See your calorie deficit, projected weight loss timeline, and macro breakdown.
To lose weight, you need to eat fewer calories than you burn — creating a calorie deficit. A deficit of 500 calories per day leads to roughly 1 pound (0.45 kg) of fat loss per week. This calculator computes your exact daily calorie target based on your stats and activity level.
Tips for Calorie for Weight Loss
A 500-calorie daily deficit leads to ~1 lb/week fat loss; a 1,000-calorie deficit leads to ~2 lbs/week (the safe maximum)
Never go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision
Protein intake of 0.7-1g per pound of body weight helps preserve muscle during a calorie deficit
Frequently Asked Questions
How many calories should I eat to lose weight?
How fast can I safely lose weight?
Data sources: Standard mathematical formulas
For informational purposes only. Not financial, medical, or legal advice. Always consult a qualified professional for decisions affecting your finances or health.
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Maintenance Calorie Calculator
Calculate your maintenance calories (TDEE) — the exact number of calories you need to maintain your current weight. Based on age, gender, height, weight, and activity.