How Many Calories to Lose Weight?

Here, we will determine how many calories you should eat per day to lose weight.

To find out how many calories you should eat to lose weight, we need to know your current height, weight, age, and how active you are.

Please enter your information below and click on "Calculate" to find out how many calories you should eat per day to lose weight.

Feet

Inches

Pounds

Old

Below, you will see the result for women in pink and for men in blue. You can adjust your entries above to recalculate.

Calories you burn per day:

Calories you should eat per day to lose 1 pound per week:

Men vs. Women
Sorry ladies, but you have to eat fewer calories than men to lose weight. It isn't fair, but that's a fact!

Age
As you get older, you burn fewer calories. Thus, the older you get, the harder it is to lose weight or even maintain your current weight. As you age, you may need to increase exercise and/or eat fewer calories in order to maintain your current weight or to lose weight.

Current Weight
Interestingly, the more you weigh, the more calories you burn. Therefore, the more you weigh, the easier it is to lose weight. As you lose weight, you would need to keep reducing the daily calorie intake in order to keep losing weight.

Height
The taller you are, the more calories you burn. It would be easier for you to lose weight compared to someone shorter than you, but with the same weight as you.

How do we determine how many calories you should consume to lose weight?

We use Harris Benedict BMR equations revised by Roza and Shizgal to determine how many calories you burn per day.

It takes 3500 calories to lose one pound, and a realistic goal would be to lose 1 pound per week. 3500 calories divided by seven days in a week equals 500 calories.

Therefore, if you consume 500 calories less than you burn per day, then you will lose 1 pound per week.

Thus, we deducted 500 calories from how many calories you burn per day to find out how many calories you should eat per day to lose weight.

Not sure how active you are?

Use the information below to determine which activity level you should choose:

No exercise
0 days exercise per week.

Light exercise
1–3 days exercise per week.

Moderate exercise
3–5 days exercise per week.

Heavy exercise
6–7 days exercise per week.

Very heavy exercise
twice per day exercise.

Men BMR = (88.362 + (13.397 x weight) + (4.799 x height) - (5.677 x age)) x Activity Level.

Women BMR = (447.593 + (9.247 x weight) + (3.098 x height) - (4.330 x age)) x Activity Level.

Note that the weight and height in the formulas are kg and cm. Thus, we converted your feet, inches and weight before entering it into the formula.

The corresponding activity levels are 1.2, 1.375, 1.55, 1.725, and 1.9.

Important Note
Foenix is not responsible for any errors or incorrect information on this page regardless of reason. This page is based on assumptions that may not apply to you. We think you should see a doctor for all health questions and concerns.