Enter your height, weight, age, gender, activity, and weight loss goal into the calculator. The calculator evaluates and displays the total number of calories to eat daily to obtain your weight loss goals.

Weight Loss Formula

The following set of formulas can be used to calculate how many calories you can eat to achieve your weight loss goals.

Calories per day = BMR * A - WLC
  • Where BMR is your basal metabolic rate, this is the total calories burned throughout the day due to normal body functions.
  • A is your activity level and the resulting calories burned through exercise.
  • WLC is your weight loss calories. The calories associated with weight loss.

Weight Loss Definition

Weight loss is defined as the reduction in one’s body weight through the restriction of calories.

How to calculate weight loss

To calculate how many calories you can eat each day, the first step is to determine how many lbs you want to lose each week. For example, the recommended rate for most people is 1-2 lbs per week of weight loss. Any more than that can be considered unhealthy. For each pound of weight, you want to lose each week, you need to reduce your total calories by approximately 250 per day.

Since weight loss is controlled by the simple formula of calories in = calories out, we can reduce the number of calories by a specified amount to achieve your goals. No, if and or buts, if you eat fewer calories than you burn, you will lose weight no matter what. It’s simple physics.

After determining how many pounds you want to lose each week, the next step is to calculate TDEE, which is your total calories burned throughout the day. This includes your BMR and your activity level. Finally, subtract your weight loss calories per day (250/per pound/per week), and you have the total calories you should eat per day.


What is a healthy weight loss?

In general, the maximum healthy weight loss one should shoot for is no more than 1-2 lbs /week. For those very overweight this can be as high as 5 lbs per week.