Calories Calculator to Lose Weight: Count Daily Calories

calories calculator to lose weight (1)

Calories Calculator to Lose Weight: Count Daily Calories

Calories Calculator to Lose Weight:

In this article, we have embedded a calories calculator to lose weight that can assist you whether your objective is to lose weight, gain weight, or maintain your present weight.

The calculator calculates the number of calories you need to fuel your body for daily exercise based on your gender, weight, height, and age.

Weight loss calorie calculator goal date:

A weight loss is nothing more than a reduction in total body mass. This is accomplished by reducing body fluid, adipose tissue (body fat), and lean mass (the amount of weight not made up of body fat).

This weight loss occurs only when the amount of energy consumed is less than the amount of energy expended. We all must use a calorie calculator to lose weight so as to know the calorie intake ourselves in our bodies.

As the title indicates, our Weight Loss by Target Date Calculator is useful for calculating the number of calories required to maintain current weight and the number of calories required to lose or gain weight over a set period of time. With the help of this calculator, you can keep track of your goal date while running your everyday tasks.

How many calories should I eat to lose the weight calculator?

The answer relies on various factors, including your age, height, current weight, exercise level, and metabolic health, among others.

When attempting to lose weight, a common rule of thumb is to consume 500 fewer calories than your body requires to maintain your present weight. This will help you lose about 1 pound (0.45 kg) of body weight per week.

Consume or intake between 200 and 400 calories for breakfast, 500-700 calories for lunch, and 500-700 calories for dinner every day to lose fat.

You should also include a morning and evening meal for an additional 400-500 calories. So, if you want to lose weight, you must eat between 1500 and 2000 calories each day.

How many calories to lose weight?

Knowing the appropriate calorie consumption recommendations might help you determine your calorie range. These differ depending on whether you’re an adult, an adolescent, or a youngster.


According to the 2020-2025 Dietary Guidelines for Americans, the recommended calorie intake for adult women varies from 1,600 to 2,400 calories per day. Men consume somewhat more calories per day, ranging from 2,200 to 3,200 calories per day.

If you are inactive or elderly, your calorie requirements are likely to be at the bottom of the spectrum. You may be towards the top if you are physically active, pregnant, or nursing.


Calorie consumption guidelines for teenagers differ depending on their age, gender, and activity level. A 13-year-old girl’s recommended daily consumption varies from 1,600 to 2,200 calories, while a 13-year-old boy’s recommended daily intake ranges from 2,000 to 2,600 calories.

These figures rise slightly in the late adolescent years. For girls aged 14 to 18, the daily calorie allowance ranges from 1,800 to 2,400. The suggested calorie intake for males in this age group is between 2,000 and 3,200 calories.


Children between the ages of 2 and 3 require 1,000 to 1,400 calories per day. Their position in this range is determined by how active they are.

At the age of four to eight years old, the daily calorie allowance begins at 1,200 calories and gradually climbs to 1,800 calories for females and 2,000 calories for boys. The calorie range for females aged 9 to 13 years is 1,400 to 2,200 calories per day and 1,600 to 2,600 calories per day for boys.

Also Read: Calories Calculator: Average Calorie Intake You Need a Day

How many calories should I need to burn to lose weight?

If you want to lose weight and are counting your calories, you must expend more calories than you consume and use a calories calculator to lose weight, resulting in a deficit.

To do so, consider your basal metabolic rate, which is the number of calories your body burns at rest. Then consider how many calories you consume every day. Aiming to shed one to two pounds every week, according to Taylor, is a good objective.

One pound equals 3,500 calories, and you may generate that shortfall in a variety of ways. She suggests exercising for 2,000 calories per week and then cutting 1,500 calories per week from your diet, for a total of 214 fewer calories a day.

Aim to burn 400 to 500 calories each day, five days a week, throughout your workouts. Remember that the number of calories you burn during an exercise varies on your weight, gender, age, and a variety of other factors, but this figure is a decent starting point.

For example, a male weighing 200 pounds, for example, will burn more calories doing the same exercise than a woman weighing 150 pounds.

How many calories do I need to burn a day to lose weight?

It’s an old wives’ tale: in terms of weight loss, you must move more and eat less. However, determining how much more to move might be difficult.

That’s because the number of calories you need to burn every day to lose weight is determined by a variety of factors, including your weight-loss goal, how much you consume, and how you burn those calories.

Read our step-by-step example below to learn the philosophy underlying these computations.

Step 1: Calculate the BMR

The first step is to figure out what your Basal Metabolic Rate is (BMR).

Various studies have indicated that women require 1500-2000 calories to maintain their present weight, whereas males require 2000-2500 calories. This figure is sometimes referred to as the Basic Metabolic Rate (BMR).

Use the formulae below to determine your BMR (1). (Input your current weight in pounds and current height in inches).

Step 2: Calculate Harris-Benedict Formula

The next step is to determine how many calories you require each day to maintain your present weight using the Harris-Benedict formula (2).

The BMR for men is 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age)

BMR for women = 655.1 + (4.35 x weight) + (4.7 x height) (4.7 x age)

For example, the BMR for a lady of 20 years old, 5 feet tall, and 140 pounds is 1447.65 calories.

Daily Routine Factor of Activity:

Stagnant (little or no exercise) 1.2

Moderately Active (light exercise, doing sports 1-3 days per week) 1.375

Moderately Physically Active (sports/exercise 3-5 times per week) 1.55

Extremely Active (intense sports 6 or 7 days per week) 1.725

Extra Vigorous (sports and exercise, physical job or hard training) 1.9

For example, if your BMR is 1600 calories but you’re only moderately active daytime, your daily calorie requirements are 1600 x 1.375 = 2200 calories. 2200 calories are required to maintain your current body weight.

If you want to lose weight, you should limit the intake to 2200 calories per day, and if you want to gain weight, you should eat more than 2200 calories per day.

Step 3: How much weight do you want to lose?

The next stage is to select how many pounds you want to lose and when you want to lose them. To create realistic objectives, you must first understand when you lose weight.

When do you start losing weight?

There are several factors that influence how much fat you can lose (and when), but in its most basic form, weight loss occurs when the calories you burn exceed the calories you ingest.

While exercise, physical activity, and other bodily variables impact the pace at which you burn calories, food and beverages are the only sources of calories you ingest. So, if you can keep these two sources under control and establish a calorie deficit, you will ultimately start losing weight.

Step 4: How many calories should you expend every day to lose weight?

The next stage is to figure out how many calories you have to burn every day to attain your target weight.


Suppose you are a 40-year-old woman, 5 feet 3 inches tall, 143 pounds, and just moderately active. You want to drop 5 pounds in two months.

This is how you determine the number of calories you should burn every day:

  1. Your basal metabolic rate (BMR) is 1385 calories.
  2. Based on your current exercise level, your daily calorie requirements are 1905 calories.

This indicates that if you eat 1905 calories each day, you will stay the same weight. If you consume more than 1905 calories, you will gain weight; if you consume less than 1905 calories, you will lose weight.

  1. You want to reduce 5 pounds / 2.3 kg in 60 days, which is approximately 17500 calories (1 pound of fat is 3500 calories).

This implies you’ll need to save or burn an additional 17,500 calories over the following 60 days.

Using some basic math, you can calculate that this is comparable to 280 calories each day. If you can conserve 280 calories each day for two months, you will drop 5 pounds.

  1. Subtract your daily calorie needs from the number of calories you need to conserve every day (Step 3 above) (step 2 above)

Calorie requirements per day – Calorie savings per day = 1905 – 280 = 1625

This is the number of calories you must consume every day in order to lose 5 pounds in two months! 5 calories per day.

Weight loss calculator:

A good weight loss calculator determines how many calories you should consume to lose weight and even helps you schedule your weight loss progress.

Without a question, gaining weight is simpler than losing weight. Weight reduction is not as simple as you appear; it may be a difficult task. However, if you have a clear understanding of your calorie consumption in order to lose weight, the weight reduction program becomes much easier.

To manage your calorie intake for your chosen weight reduction goal, you can utilize an online weight loss planner. This loses weight calculator also informs you how long it will take to reach your optimum weight reduction goals in the shortest amount of time.

You May Also Read: Healthy Food Ideas Easy: 39 types of Food for Breakfast, Lunch & Dinner

Best Calorie Calculator:

Calorie counter apps make it simple and easy to track food and exercise. They also provide information on your lifestyle choices, nutrient quality, meal timing, and how frequently you fulfill your daily goals.

Furthermore, these applications replace the old-fashioned paper and pencil technique of tracking calories, which may be tough to keep up with.

The top calorie counter applications include large food databases, barcode scanning, calorie, and nutrient monitoring features, recipe ideas, and meal planning.

Some applications are completely free to download and use, while others require a paid membership to gain access to premium features. Many food and fitness apps allow you to log and track your activities, but it is not required to be a member.

Here are some of the apps by which you can calculate your weight:

Lifesum is the best overall performer in the rundown. With Lifesum, you’ll not only get a simple and quick way of calculating calories, but you’ll also understand how to eat healthier.”

SparkPeople Calorie Tracker is the best for motivation and community. “You have access to a large community forum as well as a support network full of health and fitness specialists that are eager to assist you.”

MyNetDiary is the best diet support app because “in addition to its outstanding calorie tracking capabilities, MyNetDiary also offers extraordinary connection to wearables and phones.”

Lose It! is the best diet for weight loss. “Lose It! includes a food database with over 7 million goods ranging from fruit to packaged foods to restaurant meals.”

Calories Deficit:

A calorie deficit happens when a person’s daily calorie intake is less than their daily calorie expenditure.

Every day, the body must burn a specific quantity of calories in order to execute all of its tasks.

The number of calories a person needs each day is determined by their:

  1. Sex
  2. Age
  3. Levels of physical activity
  4. Height
  5. Weight
  6. Physique composition

How to Establish a Calorie Deficit?

Once a person has determined how many calories, they require each day or week, they may concentrate on generating a calorie deficit.

One pound of body fat provides around 3,500 calories. A person would require a 3,500-calorie deficit, or 500 calories each day, over a week to shed one pound of fat.

A calorie deficit of around 7,000 is required to lose 2 pounds. However, a calorie reduction of more than 7,000 calories per week is not recommended.


In the conclusion, you would have understood the importance of calories. Hence, one should always maintain calorie intake for a healthy life. For that, you will require a calories calculator to lose weight. Count the daily required calorie intake using this weight loss calculator.

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Comments (2)

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