Calorie Calculator

Calorie Calculator for Weight Loss

Successful weight loss requires eating fewer calories than you burn. This calculator helps you find your maintenance calories and determine an appropriate deficit for sustainable fat loss.

Ready to Calculate?

Use our calorie calculator with these considerations in mind.

Open Calorie Calculator

Key Considerations

A 500 calorie daily deficit leads to approximately 1 pound of fat loss per week
Larger deficits are not always better - they can cause muscle loss and metabolic adaptation
Protein intake should remain high (0.8-1g per pound bodyweight) during a deficit
Very low calorie diets under 1200 (women) or 1500 (men) are not recommended without supervision
Rate of loss should slow as you get leaner to preserve muscle

Specific Adjustments

Moderate Fat Loss

Subtract 500 calories from maintenance for ~1 lb/week loss. This is sustainable for most people.

Aggressive Fat Loss

Subtract 750-1000 calories for faster loss. Best for those with more weight to lose, not already lean individuals.

Tips for Best Results

1Weigh yourself daily and track the weekly average, not day-to-day fluctuations

2If weight loss stalls for 2+ weeks, reduce calories by 100-200 or increase activity

3Take diet breaks every 8-12 weeks to help maintain metabolic rate

4Prioritize protein and fiber-rich foods for satiety on lower calories

Frequently Asked Questions

How many calories should I eat to lose weight?

Start with your maintenance calories (from the calculator) and subtract 500 for moderate fat loss. Adjust based on results - if you are losing more than 1-1.5% bodyweight per week, you may be losing muscle.

Is 1200 calories enough?

For most adults, 1200 calories is too low and can cause nutrient deficiencies, muscle loss, and metabolic slowdown. Women should generally not go below 1200 and men not below 1500 without medical supervision.

Why am I not losing weight in a deficit?

Common reasons include underestimating food intake, overestimating exercise calories, water retention masking fat loss, or metabolic adaptation from extended dieting. Tracking food accurately for a week often reveals the issue.