How many calories should I eat to lose weight?

To lose weight, you need to eat fewer calories than your body burns (TDEE). A safe deficit is 500-750 calories below your TDEE, which results in about 1-1.5 lbs of weight loss per week. Never eat below your BMR (basal metabolic rate) as this can slow your metabolism and cause muscle loss.

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your BMR plus physical activity. It varies based on your age, gender, weight, height, and activity level. Your TDEE is the starting point for calculating how many calories you need for weight loss, maintenance, or muscle gain.

What are macros and why do they matter?

Macros (macronutrients) are protein, carbohydrates, and fat. While total calories determine weight change, macro ratios affect body composition, energy, and performance. For muscle building, higher protein (0.7-1g per pound) is recommended. For fat loss, adequate protein helps preserve muscle while in a caloric deficit.

🔥 Science-Based

Calorie Calculator

Calculate your daily calories, BMR, TDEE, and macros

Gender

Age

Weight (lbs)

Height

Height (cm)

Activity Level

Goal

Lose Weight

1,820

cal/day

Maintain

2,320

cal/day

Build Muscle

2,820

cal/day

📊 Your Numbers

BMR (Basal Metabolic Rate) 1,742 cal

TDEE (Total Daily Energy) 2,320 cal

Recommended Daily 2,320 cal

Weekly Target 16,240 cal

🍎 Recommended Macros

Protein (30%) 174g

Carbs (45%) 261g

Fat (25%) 64g

📊 Your Numbers

🍎 Recommended Macros

📧 Save Your Results