How Many Calories Should I Eat to Lose Weight Calculator

Calorie Calculation Formula:

\[ \text{For Men: BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (years)} + 5 \] \[ \text{For Women: BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (years)} - 161 \] \[ \text{TDEE} = \text{BMR} \times \text{Activity Multiplier} \] \[ \text{Calories for Weight Loss} = \text{TDEE} - 500 \]

Weight:

Height:

Age:

years

Gender:

Activity Multiplier:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Calories for Weight Loss:

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1. What is the Calorie Calculation for Weight Loss?

The calorie calculation for weight loss determines your daily calorie needs to create a sustainable deficit for fat loss while maintaining muscle mass and energy levels. It's based on your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

BMR — Basal Metabolic Rate (calories burned at rest)
TDEE — Total Daily Energy Expenditure (total calories burned including activity)
Activity Multiplier — Factor based on your activity level
500 — Recommended daily calorie deficit for safe weight loss

Explanation: The calculation provides a 500-calorie daily deficit, which typically results in about 0.5 kg (1 lb) of weight loss per week.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation is crucial for sustainable weight loss, preventing muscle loss, maintaining energy levels, and ensuring proper nutrition while creating a calorie deficit.

4. Using the Calculator

Tips: Enter your current weight in kg, height in cm, age in years, select your gender and activity level. Use accurate measurements for best results. The 500-calorie deficit is a general recommendation - individual needs may vary.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie daily deficit creates about 3500 calories weekly deficit, which equals approximately 0.5 kg (1 lb) of fat loss per week - a safe and sustainable rate.

Q2: What if I want to lose weight faster?
A: While larger deficits may lead to faster weight loss initially, they can cause muscle loss, nutrient deficiencies, and metabolic adaptation. Consult a healthcare professional before creating larger deficits.

Q3: How accurate are these calculations?
A: These formulas provide estimates. Individual metabolism can vary by ±15%. Use the results as a starting point and adjust based on your progress and how you feel.

Q4: Should I eat back exercise calories?
A: The activity multiplier already accounts for your regular exercise. The calculated deficit includes both your BMR and activity levels, so no need to eat back additional calories.

Q5: When should I recalculate my calories?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your BMR decreases with weight loss and your needs change.