Weight Loss Calorie Calculator

What is weight loss calorie calculator?

A weight loss calorie calculator estimates the daily calorie target that produces a steady, sustainable weight loss. It starts from your total daily energy expenditure (TDEE) — the calories you burn from metabolism plus activity — then subtracts a daily deficit you choose. A deficit of about 500 calories per day tends to lose roughly half a kilogram (about a pound) per week, which is the rate most clinicians consider safe and sustainable; aggressive deficits above 1000 can backfire by increasing hunger and reducing lean mass. This calculator applies the Mifflin-St Jeor equation for basal metabolic rate and layers on an activity multiplier so the target reflects your real burn. Use it to set a daily calorie goal, to compare a moderate 300 versus an aggressive 1000 deficit, or to see how a higher activity level raises the calories you can eat while still losing weight. Enter your weight, height, age, and activity level, and set the goal to a negative number for loss. The numbers run in your browser.

How to use this calculator

1. Enter your weight.
2. Enter your height.
3. Enter your age.
4. Enter your sex.
5. Enter your activity level.
6. Enter your goal.
7. Click the "Calculate" button.
8. View your result instantly — the main result is displayed prominently at the top with a detailed breakdown below it.

When to use this calculator

• Setting a daily calorie target for roughly 0.5 kg per week loss
• Comparing a moderate 300 versus aggressive 1000 calorie deficit
• Seeing how a higher activity level lets you eat more while still losing
• Checking the TDEE a given weight, height, and age produces
• Planning a cut before adjusting macros like protein