Ever wondered how many calories you should consume daily to shed those extra pounds? Everyday Health’s weight loss calculator, developed by registered dietitian-nutritionists (RDNs) and the team at Lose It!, is here to help.
This tool provides personalized daily calorie goals, setting minimums of 1,200 calories for women, 1,350 for nonbinary individuals, and 1,500 for men. It's advisable to consult with a healthcare professional to tailor the best approach for you.
Follow the prompts in the weight loss calculator below to see how many calories you should aim to consume each day to reach your desired weight.
Calorie Calculator
English | Metric
GENDER: Male, Female, Nonbinary
AGE: Years
HEIGHT: ft, in
WEIGHT: lbs
GOAL WEIGHT: lbs
ACTIVITY LEVEL: Sedentary, Somewhat Active, Highly Active, Extremely Active
This tool is for informational purposes only and does not qualify as medical advice. Always consult your doctor before starting any diet or exercise plan.
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You might be unsure about your daily calorie intake for weight loss. The U.S. Department of Agriculture's 2020–2025 Dietary Guidelines for Americans estimate daily calorie needs based on sex assigned at birth.
Women typically need 1,600 to 2,400 calories per day, and men need 2,000 to 3,000 calories per day for weight maintenance, not loss.
Calculating Your Daily Calorie Needs
Basal Metabolic Rate (BMR): This is the basic amount of energy your body needs to function while at rest. It supports essential functions such as cell energy, blood circulation, breathing, and organ support.
Additional Factors: Age, sex, height, weight, and physical activity level all influence your calorie needs. To lose weight, consume fewer calories than your body requires at your current activity level.
Weight Loss Rule of Thumb: A deficit of 3,500 calories generally leads to the loss of 1 pound of body weight. However, research indicates this rule often overestimates weight loss.
Key Factors in Calculating Daily Energy Needs
Current Weight: Weigh yourself to find your current weight and use a weight loss calculator for gradual weight loss.
Goal Weight: Choose a realistic goal weight. Weight loss calculators will use your goal weight to generate a calorie amount for gradual weight loss.
Goal Date: Input your desired goal date for your weight loss. Shorter time frames will result in lower daily calorie goals.
Birth Sex: Biological sex affects calorie needs due to variations in muscle mass and body size.
Age: Younger individuals generally require more calories.
Height: Taller individuals need more energy for essential functions and physical activity.
Activity Level: Your physical activity level significantly affects your daily calorie needs.
Setting Realistic Weight Loss Goals
Aim for gradual, steady progress. The CDC recommends losing 1 to 2 pounds per week for sustainable weight loss. Even a 5 to 10 percent weight loss can offer health benefits.
Importance of Diet and Exercise
Diet: Focus on consuming nutrient-rich foods from all macronutrient groups, including fruits, vegetables, healthy fats, whole grains, and lean proteins. Avoid empty calories from sugary beverages and snacks.
Exercise: Beyond weight loss, exercise reduces the risk of chronic diseases, strengthens bones and muscles, and improves mental health. Consistent physical activity, even modest levels, can support your weight loss journey.
Monitoring Your Progress
Self-monitoring, such as tracking exercise, calories, and weight changes, is crucial for weight loss. Use apps or paper logs to track your habits and celebrate non-scale victories.
Calorie Tracking Apps
Consider using one of these highly rated apps:
Calorie Counter by Lose It!
MyFitnessPal: Calorie Counter
Calory: Calorie Counter Macros
Cronometer
FatSecret
Overcoming Weight Loss Challenges
Emotional Eating: Manage stress and emotions without turning to comfort foods. Seek support from friends or professionals if needed.
Plateaus: Reassess habits, adjust calorie intake or output, and stay motivated by remembering your initial reasons for weight loss.
The Bottom Line
Using a weight loss calculator can help estimate your daily calorie needs, but it's only part of the puzzle. Combine it with a healthy diet and regular physical activity for the best results. Consult with healthcare professionals to ensure your weight loss plan is safe and effective.
In summary
In conclusion, figuring out how many calories you need each day and reaching your weight loss objectives can be accomplished in part by using a weight loss calculator. But it's important to realize that everyone is different and that these tools only offer a rough estimate.
Use the calculator in conjunction with a healthy, nutrient-rich diet, frequent exercise, and a balanced diet for best and long-lasting effects. To ensure your safety during your weight loss journey and to personalize your approach, don't forget to consult with healthcare professionals.
You may improve your general well-being and make considerable progress by implementing little changes and maintaining your motivation.
