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Weight Loss Calculator | Personalized Diet Plan Creator

Create a personalized weight loss plan with our calorie calculator. Set realistic goals, find your daily calorie target, and get a timeline for success.

Biological sex for BMR calculation

years

Your current age in years

kg

Your current body weight

cm

Your height

Your typical daily activity level

Preferred distribution of macronutrients

Daily Calorie Target

2,633 kcal/day

Total Daily Energy Expenditure equals Basal Metabolic Rate multiplied by Activity Level Factor

Basal Metabolic Rate (BMR)

1,699 kcal/day

Calories burned at complete rest

Total Daily Energy Expenditure (TDEE)

2,633 kcal/day

BMR × Activity Level Multiplier

Understanding Calorie Calculations
Learn about calorie needs, BMR, and how to use this calculator effectively.

Basic Concepts

  • Calories are a measure of energy in food and drinks
  • BMR (Basal Metabolic Rate) is the energy needed for basic life functions
  • TDEE (Total Daily Energy Expenditure) includes BMR and activity level
  • Weight management depends on balancing calorie intake and expenditure

Calculation Methods

  • Harris-Benedict Equation: A widely used formula for BMR calculation
    For men: 88.362 + (13.397 × weight) + (4.799 × height) - (5.677 × age)
    For women: 447.593 + (9.247 × weight) + (3.098 × height) - (4.330 × age)
  • Mifflin-St Jeor Equation: A more recent and accurate formula
    For men: (10 × weight) + (6.25 × height) - (5 × age) + 5
    For women: (10 × weight) + (6.25 × height) - (5 × age) - 161
  • Activity Multipliers: Factors to calculate TDEE from BMR
    TDEE = BMR × Activity Level Factor
Activity Levels and Multipliers
Understanding how activity affects calorie needs.
  • Sedentary (little or no exercise): BMR × 1.2
  • Lightly active (light exercise 1-3 days/week): BMR × 1.375
  • Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
  • Very active (hard exercise 6-7 days/week): BMR × 1.725
  • Extra active (very hard exercise & physical job): BMR × 1.9
Weight Management Goals
  • Weight maintenance: Consume TDEE calories
  • Weight loss: Create a deficit of 500-1000 calories/day
  • Weight gain: Add 300-500 calories to TDEE
  • 1 pound of fat equals approximately 3,500 calories
  • Safe weight loss is typically 1-2 pounds per week
Important Considerations
  • Results are estimates and may vary by individual
  • Factors like muscle mass and genetics affect metabolism
  • Medical conditions can impact calorie needs
  • Regular exercise improves metabolic health
  • Consult healthcare providers for personalized advice
  • Track progress and adjust as needed

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