How many calories should I eat per day to lose weight?

For healthy weight loss, create a deficit of 300-500 calories below your TDEE. A 1,500-calorie diet works for many sedentary women, while 1,800-2,000 calories suits active women and sedentary men. Active men may need 2,200-2,500 calories. Always consult a healthcare provider before drastically reducing calories.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is calories burned at rest for basic body functions. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through activity. For example, a 150lb woman might have BMR of 1,400 calories and TDEE of 1,900 calories with moderate activity.

How accurate are online calorie calculators?

Calorie calculators provide estimates within 10-15% accuracy for most people. Individual metabolism can vary by ±200-300 calories daily. Use the calculator as a starting point, then adjust based on your actual weight changes over 2-3 weeks. Track your results and modify accordingly.

Should I eat the same calories every day?

Consistency helps, but slight daily variations (±100-200 calories) are normal. Focus on weekly averages rather than daily perfection. Some people benefit from calorie cycling - eating more on workout days and less on rest days. The key is maintaining your overall weekly calorie target.

How do I choose the right activity level?

Sedentary: desk job, little exercise. Lightly active: light exercise 1-3 days/week. Moderately active: moderate exercise 3-5 days/week. Very active: hard exercise 6-7 days/week. Extremely active: very hard exercise, physical job. Be honest - most people overestimate their activity level.

What happens if I eat too few calories?

Eating too few calories (below 1,200 for women, 1,500 for men) can slow metabolism, cause muscle loss, nutrient deficiencies, and lead to binges. Your body adapts by burning fewer calories. Aim for gradual weight loss of 1-2 pounds per week maximum.

How do I adjust calories as I lose weight?

Recalculate your calorie needs every 10-15 pounds lost or if weight loss stalls for 2+ weeks. A 160lb person needs fewer calories than a 180lb person. Expect to reduce calories by 50-100 every 10-15 pounds to continue losing weight at the same rate.

Do men and women have different calorie needs?

Yes, men typically need 200-400 more calories daily due to higher muscle mass and testosterone levels. Men also have 10-15% higher metabolic rates. However, individual factors like height, weight, age, and activity level matter more than gender alone for determining calorie needs.

How does age affect my calorie requirements?

Metabolism slows 1-2% per decade after age 30 due to muscle loss and hormonal changes. A 50-year-old may need 100-200 fewer calories than they did at 30. Strength training helps maintain muscle mass and metabolic rate as you age.

Can I use this calculator if I have a medical condition?

This calculator provides general estimates for healthy adults. If you have diabetes, thyroid disorders, metabolic conditions, or take medications affecting metabolism, consult your healthcare provider for personalized calorie recommendations. Medical supervision may be necessary for safe weight management.

Calorie Calculator

Calculate your daily caloric needs based on your goals, activity level, and body composition.

Personal Information

Units

Gender

Age (years)

Height (cm)

Weight (kg)

Activity Level

Goal

Calorie Guidelines

Safe Weight Loss

1-2 pounds per week is considered safe and sustainable. This requires a deficit of 500-1000 calories per day.

Minimum Calories

Women: Generally shouldn't go below 1200 calories/day
Men: Generally shouldn't go below 1500 calories/day

Factors Affecting Metabolism

• Age (decreases with age)
• Muscle mass (increases BMR)
• Genetics
• Hormones
• Sleep quality
• Stress levels

Important Notes

Disclaimer: This calculator provides estimates based on standard formulas. Individual needs may vary.

Consultation: Consult with a healthcare provider or registered dietitian for personalized advice.

Tracking: Monitor your progress and adjust calories as needed based on actual results.

Quality: Focus on nutrient-dense foods, not just calorie counting.