Calculate your Calorie Goal
The calculator will help you work out how many calories you should eat each day to lose weight.
How does this Calorie Calculator work?
It calculates your Basal Metabolic Rate or BMR, also known as Resting Metabolic Rate or RMR which is the energy your body consumes just to keep you alive at rest.
It uses your weight, height, gender and age to define your RMR, then based on your level of physical activity it adds extra energy to cover those needs.
To do so, consider the following scale:
- Sedentary: little or no exercise, such as a desk job
- Lightly active: light exercise or sports 1 to 3 days a week
- Moderately active: moderate exercise or sports 6 to 7 days weekly
- Very active: hard strenuous exercise every day, or exercising twice a day
- Extra active: vigorous exercise 2 or more times per day; or training for marathon, etc.
As you will be dieting you will surely increase your level of physical activity to complement the diet, so use the level of physical activity you will have when dieting (for instance now your are sedentary but intend to walk 2 miles 3 times a week, so that means you wil be lightly active, use this "moderate" value in the calculator.
You will lose weight by making your body burn its stored fats, and to do this you wil adopt a two-pronged strategy: eat less calories and burn more calories, this will create a caloric deficit for your body.
So, having calculated how much energy your body needs to function properly, we will now define a "calorie deficit" for your diet:
The options you can select in the tool are:
- 0% will maintain your current bodyweight.
- 5 - 10% is a small caloric deficit.
- 10 - 20% is a moderate deficit.
- 20 - 30% is a large deficit.
Usually a 25% deficit is manageable and provides good results as proven by the CALERIE 2 study, (Corby, 2016) ( 1 ) which followed a group of 218 participants over a two year period, with a 25% calorie reduction. They were fit people with an average BMI of 25.1 and their average age was 37.9 years. The study found that:
- The group lost 18.8 lbs (7.6 kg) vs. 1 lb for the control non-dieting group.
- The calorie restricted group "had significantly improved mood... and improved general health... and sexual drive and relationship... as well as improved sleep."
- "Greater percent weight loss.. was associated with increased vigor ... and less mood disturbance"
Now, use the calculator and set your daily calorie goals for your diet.
Our Diet Calorie Calculator
Notes on our Daily Diet Calory Calculator
Values in Kilocalories, abbreviated Cal., also called Calories (both with capital "C")
This calculator is for adults only. Not for pregnant women. Medical Disclaimer page for full details on the scope of the information provided in our website.
Before starting a diet, consult your nutricionist or physician.
Weight Loss: Recommendations
Most people who lose weight are likely to find it difficult to keep the weight off. They can improve their chances by adopting a lifelong commitment that includes:
- Increased frequent and regular physical activity of at least moderate intensity, and
- Healthy eating in accordance with the Dietary Guidelines for Americans, emphasizing a reduction in total calories, a lowered fat consumption, and an increase in vegetables, fruits and whole grains
Lose weight safely and keep it off, visit our:
> > Weight Loss webpage
Even a modest weight losss (5 - 10 percent of body weight, 10 - 20 pounds) will improve your health and lower health risks associated to being overweight.
Unless medically indicated, weight loss after the first two or three weeks of dieting should not exceed a rate of three pounds or approximately one and one-half percent of body weight per week.
More rapid weight loss may cause an increased risk of developing gallbladder disease, risk which is believed to be higher than the risk of developing gallbladder disease as a result of staying overweight ⁄ obese.
People who are considered medically appropriate for more rapid weight loss should have their progress monitored by a physician.
Very-low-calorie diets (less than 800 kcal per day) are designed to promote rapid weight loss in people whose obesity has resulted in, or has put them at medical risk of, developing serious health complications. Rapid weight loss may also be associated with some medical problems. A weight loss program should include medical supervision to minimize risks associated with rapid weight loss.
People undergoing weight loss can experience physical changes in the body (dizziness, interruptions in the menstrual cycle, hair loss, for example) that may indicate more serious conditions. People noticing such changes should be advised to talk immediately to their primary care physician.
Children and adolescents, pregnant or breast feeding women, and people with significant health problems such as bulimia, heart disease, kidney disease, diabetes or psychiatric disorder, should not begin this program without written authorization by their primary care provider.
People under treatment for other conditions or taking medications prescribed by their health care provider should tell their providers that they have begun this diet because, in some cases, adjustments to medications or modifications to the weight loss program may be appropriate.
A Calory reduced diet is an effecitve way to lose weight it should also be complemented with physical activity and will require, just like any other diet, perseverance and persistence.
Cite this article:
A. Whittall. ©2018. Diet Calorie Calculator. Patagonia Wellness, 14 Oct. 2018. http://www.patagoniawellness.com/resources/diet-calorie-calculator.html
Subject: Diet Calorie Calculator. A tool to calculate your dialy calorie intake for a weight loss diet based on your weight, height, age, sex, level of physical activity and desired calorie deficit.
References and Further Reading
(1) K.M. Corby et al., (2016). Effect of Calorie Restriction on Mood, Quality of Life, Sleep, and Sexual Function in Healthy Nonobese Adults The CALERIE 2 Randomized Clinical Trial. JAMA Intern Med. 2016 Jun 1; 176(6): 743-752. doi: 10.1001/jamainternmed.2016.1189