Calorie Calculator: Determine Your Daily Needs for Weight Loss
Thermic Effect of Food: Nutritionists measure food energy in calories. One gram of protein or carbohydrates provides 4 calories, while one gram of fat provides 9 calories. Your calorie needs depend on height, weight, age, and activity level.
Calculate Your Basal Metabolic Rate (BMR)
Male BMR formula:
(10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Female BMR formula:
(10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Example: For a 24-year-old male, 180cm tall, weighing 100kg with a sedentary lifestyle:
(10 × 100) + (6.25 × 180) - (5 × 24) + 5 = 1907.5 calories
Activity Level Multipliers
- 1.2 - Sedentary (little or no exercise)
- 1.375 - Lightly active (light exercise 1-3 days/week)
- 1.55 - Moderately active (moderate exercise 3-5 days/week)
- 1.725 - Very active (hard exercise 6-7 days/week)
In our example: 1907.5 × 1.2 = 2289 calories/day to maintain current weight.
Creating a Calorie Deficit for Weight Loss
To lose weight safely:
- Reduce by 500 calories/day to lose 0.5kg per week
- Reduce by 1000 calories/day to lose 1kg per week (maximum recommended)
For our example: 2289 - 500 = 1789 calories/day for steady weight loss.
Optimal Eating Schedule
For best results:
- 3 main meals + 2 snacks daily
- Avoid eating after dinner
- Stay hydrated throughout the day
The Role of Exercise
Combine calorie control with:
- 30-60 minutes of brisk walking daily
- Strength training 2-3 times/week to maintain muscle
- Gradually increase activity level as fitness improves
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