Calorie Calculator for Weight Loss
Health & FitnessFind the exact daily calorie target to lose weight at your chosen pace — from 0.25kg to 1kg per week — without crash dieting.
Daily Calorie Target
Eat this many calories per day
Weekly Fat Loss
0.45 kg
Estimated weekly fat loss
Your Maintenance
2,168
Calories to maintain weight
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Odeh Ahwal0people find this calculator helpful
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Health & Fitness calculators
Calculator Stats
Creators
Odeh Ahwal0people find this calculator helpful
Views
Helpful
Saved
Embeds
Health & Fitness calculators
Frequently Asked Questions
What is the minimum safe calorie intake?
Most guidelines recommend women eat at least 1200 calories and men at least 1500 calories per day. Eating below these levels risks nutrient deficiencies and muscle loss without medical supervision.
Why is 0.5kg per week the recommended rate?
Losing 0.5kg (1 lb) per week requires a 500-calorie daily deficit — significant enough to produce results but moderate enough to preserve muscle mass and maintain energy levels.
Do I need to count macros too?
Calories are the primary driver of weight loss. However, getting adequate protein (1.6-2.2g per kg of bodyweight) while in a deficit helps preserve muscle mass, making your results look and feel better.
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