Calorie Calculator for Weight Loss
Weight loss happens when you consistently eat fewer calories than your body burns. This calorie calculator for weight loss helps you find exactly how many calories to eat by calculating your TDEE and applying a safe deficit.
How to use this calculator for weight loss
- Enter your sex, age, height, and weight.
- Select your activity level honestly — overestimating is common.
- Choose the "Lose weight" goal for a 500-calorie deficit (~0.5 kg/week) or "Lose weight fast" for a 1,000-calorie deficit (~1 kg/week).
- Read your target daily calories. Stay at or slightly below this number.
What calorie deficit is safe?
A deficit of 300–500 calories per day is considered safe and sustainable for most people, leading to about 0.5 kg (1 lb) of weight loss per week. Larger deficits (up to 1,000 calories) can work short-term but may be harder to maintain and could lead to muscle loss or nutritional deficiencies.
Weight loss tips
- Track consistently — even rough tracking beats guessing.
- Prioritize protein — helps preserve muscle during a deficit.
- Don't cut too low — very low calorie diets are unsustainable and can slow metabolism.
- Combine with exercise — a modest deficit plus regular activity is the most effective approach.
Try the calculator
Get your weight loss calorie target in seconds — no signup, no data upload, completely private.
Consult a doctor or dietitian before starting any weight loss program.