How many calories should I cut to lose 1 pound a week?

Generally, a calorie deficit of 500 calories per day will result in approximately 1 pound (about 0.45 kg) of weight loss per week. One pound of fat is roughly equivalent to 3,500 calories.

Is it enough to just count calories, or do macros matter?

While a calorie deficit is necessary for weight loss, macronutrient balance is vital for health, body composition, and sustainability. A diet rich in protein and healthy fats will help you feel fuller and preserve muscle mass better than a diet based on calories alone.

Should I recalculate my calorie needs as I lose weight?

Yes. As your weight changes, your metabolic rate and daily energy expenditure will also change. It's a good practice to recalculate your calorie needs every 10-15 pounds of weight loss to ensure your target remains accurate.

How do I account for breastfeeding when calculating my calorie needs?

Breastfeeding requires significant energy. It's recommended to add about 450-500 calories per day to your *maintenance* calorie needs. Aim for gradual weight loss and consult your doctor for personalized advice.

Why shouldn't I eat fewer than 1200 calories a day?

Consuming fewer than 1200 calories per day (for women) or 1500 (for men) can be unsafe. It may lead to nutrient deficiencies, muscle loss, and a significant drop in metabolic rate, making long-term weight management more difficult. Always consult a professional before attempting a very-low-calorie diet.

Calorie Calculator: Find Your Daily Calorie Needs

Achieving your health and weight goals begins with understanding your body's energy needs. A calorie is a unit of energy, and managing your calorie intake is the cornerstone of any effective weight management plan. This calculator removes the guesswork by providing a science-based estimate of the daily calories you need to lose, maintain, or gain weight in a healthy, sustainable way.

Our tool is designed for anyone looking to take control of their nutrition. It first calculates your baseline metabolic rate and total daily energy expenditure (TDEE), then adjusts that number based on your personal goals.

How Does This Calorie Calculator Work?

To give you a personalized recommendation, the calculator considers several key factors:

Your Biometrics: Age, gender, height, and weight are used to calculate your Basal Metabolic Rate (BMR).
Your Activity Level: From sedentary to very active, this helps estimate your total daily energy expenditure (TDEE).
Your Goal: This is the most important step. Tell the calculator whether you want to lose, maintain, or gain weight. It will then create a calorie deficit or surplus to help you reach that goal.

Understanding Your Calorie Goal

Your results are more than just a number—they're a roadmap. Here's what they mean:

Weight Loss: The calculator will recommend a calorie deficit (eating fewer calories than you burn). A common deficit is 500 calories per day, which typically results in about 1 pound of weight loss per week.
Weight Maintenance: This target will be equal to your TDEE. Eating at this level will help you maintain your current weight.
Weight Gain: For healthy weight or muscle gain, the calculator suggests a calorie surplus (eating more calories than you burn). A surplus of 300-500 calories is often recommended.

Beyond Calories: Why Macronutrients Matter

While calorie count is key, the quality of those calories is just as important. The three macronutrients—protein, carbohydrates, and fat—provide these calories and play vital roles in your health.

Protein: Essential for building and repairing tissues, including muscle. It also promotes satiety, helping you feel full longer.
Carbohydrates: Your body's primary source of energy for daily activities and exercise.
Fat: Crucial for hormone production, vitamin absorption, and overall cell health.

For a balanced diet, many experts recommend a distribution like 40% carbohydrates, 30% protein, and 30% fat, but this can be adjusted based on your individual needs and goals.

Application for Pre-Conception and Postpartum Health

Using this calculator can be particularly helpful when planning for a family. Reaching a healthy weight before pregnancy can improve fertility and lead to better outcomes for both mother and baby. After delivery, this tool can guide a safe and gradual return to your pre-pregnancy weight. If you are breastfeeding, remember to add approximately 450-500 extra calories to your maintenance goal to support milk production.

Important Medical Notes

This calculator provides an estimate and should be used as a guideline. Individual energy needs can vary. It is not intended to replace professional medical advice. Consult with a doctor or registered dietitian before making significant changes to your diet or exercise routine, especially if you have a medical condition, are pregnant, or breastfeeding.

Calorie Calculator