Calorie Calculator for Weight Loss
Calculate how many calories to eat for safe, sustainable weight loss. Lose 0.5kg (1lb) per week.
Understanding Calorie Needs
Weight loss: TDEE minus 500 calories = safe 0.5kg/week loss
BMR vs. TDEE
- BMR: Calories burned at complete rest
- TDEE: BMR × activity level = maintenance calories
Weight Goals
- Weight Loss: TDEE - 500 = lose 0.5kg/week
- Maintain: Eat at TDEE
- Weight Gain: TDEE + 500 = gain 0.5kg/week
Frequently Asked Questions
How many calories for weight loss?
Eat 500 fewer calories than TDEE to lose 0.5kg/week. Never go below your BMR.
Is 1200 calories enough?
For most adults, 1200 is too low. Women need 1400+ and men 1600+ minimum.