Everyday Health Weight Loss Calculator

This everyday health weight loss calculator helps you determine your daily calorie needs and create a sustainable weight loss plan. By understanding your Total Daily Energy Expenditure (TDEE) and adjusting your calorie intake, you can achieve healthy weight loss goals.

How to Use This Calculator

To use this weight loss calculator effectively:

Enter your current weight in pounds or kilograms
Enter your height in feet/inches or centimeters
Select your age
Choose your gender
Select your activity level
Enter your weight loss goal in pounds or kilograms per week
Click "Calculate" to see your results

The calculator will provide your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and recommended daily calorie intake for weight loss.

Formula Used

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and then calculates your Total Daily Energy Expenditure (TDEE) based on your activity level.

BMR Calculation (Mifflin-St Jeor Equation)

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

TDEE Calculation

TDEE = BMR × Activity Multiplier

Activity multipliers:

Sedentary (little or no exercise): 1.2
Lightly active (light exercise/sports 1-3 days/week): 1.375
Moderately active (moderate exercise/sports 3-5 days/week): 1.55
Very active (hard exercise/sports 6-7 days a week): 1.725
Extra active (very hard exercise/physical job & exercise 2x/day): 1.9

Weight Loss Calculation

Daily calorie intake for weight loss = TDEE - (500 × weight loss goal in kg/week)

The calculator assumes a healthy weight loss rate of 0.5-1 kg per week (1-2 pounds per week) for sustainable results. Faster weight loss may lead to muscle loss and metabolic slowdown.

Worked Example

Let's calculate the daily calorie needs for a 30-year-old woman who weighs 150 pounds (68 kg), is 5'4" (163 cm) tall, is moderately active, and wants to lose 1 pound per week (0.45 kg/week).

Step 1: Calculate BMR

BMR = (10 × 68) + (6.25 × 163) - (5 × 30) - 161

BMR = 680 + 1024.25 - 150 - 161 = 1493.25 kcal/day

Step 2: Calculate TDEE

Activity multiplier for moderately active = 1.55

TDEE = 1493.25 × 1.55 = 2322.5 kcal/day

Step 3: Calculate Weight Loss Calories

Daily calorie intake = 2322.5 - (500 × 0.45) = 2322.5 - 225 = 2097.5 kcal/day

This woman should aim for approximately 2100 calories per day to lose about 1 pound per week while maintaining muscle mass.

Interpreting Results

Your calculator results include three key numbers:

Term	Meaning
BMR	Your Basal Metabolic Rate - the calories needed to perform basic functions at rest
TDEE	Total Daily Energy Expenditure - your total calorie needs based on activity level
Daily Calories	Your recommended daily calorie intake for weight loss

For healthy weight loss, aim to create a calorie deficit of 500 calories per day for 1 pound (0.45 kg) of weight loss per week. Faster weight loss may lead to muscle loss and metabolic slowdown.

Important Notes

These calculations are estimates - individual results may vary
Consult with a healthcare professional before starting any weight loss program
Focus on sustainable habits rather than extreme diets for long-term success
Track your progress and adjust your plan as needed

Frequently Asked Questions

How accurate is this weight loss calculator?

This calculator provides estimates based on standard formulas. Individual results may vary due to factors like muscle mass, metabolism, and activity patterns. For precise results, consult with a healthcare professional.

How quickly can I expect to lose weight?

Healthy weight loss is typically 1-2 pounds per week. Faster weight loss may lead to muscle loss and metabolic slowdown. The calculator helps you set a sustainable goal.

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) accounts for your activity level and is what your body actually needs throughout the day.

Can I use this calculator for maintenance calories?

Yes, the calculator shows your TDEE which represents your maintenance calories. For weight loss, you would subtract calories from this number based on your goal.

What should I do if I'm not losing weight?

Check your calorie intake, ensure you're getting enough protein, and monitor your activity level. If you're consistently not losing weight, consult with a healthcare professional.