← ShapeWithSarita All Free Tools
04 / Energy balance

Calorie Calculator
for Weight Loss

Works out a daily calorie target below your maintenance level, sized to a pace you can actually stick to.

yrs
cm
kg
Sedentary
Desk job, little to no exercise
×1.2
Lightly active
Light exercise 1–3 days/week
×1.375
Moderately active
Moderate exercise 3–5 days/week
×1.55
Very active
Hard exercise 6–7 days/week
×1.725
Gentle
Easier to sustain, slower results
~0.25 kg/wk
Moderate
The commonly recommended pace
~0.5 kg/wk
Aggressive
Faster loss, harder to hold long-term
~0.75 kg/wk
— kcal / day

Your daily target to lose weight at the pace you picked, without dropping so low that it becomes hard to sustain or gets nutrition-poor.

Maintenance (TDEE) —
Daily deficit —
Estimated pace —
This target has been raised to a safer floor, since going much lower can leave you short on nutrients and hard to sustain. Consider a gentler pace, or check in with a doctor or dietitian if you want to go lower than this.

Based on Mifflin–St Jeor TDEE minus your chosen deficit. Weight loss isn't perfectly linear — expect week-to-week variation from water retention, hormones, and how much you moved. Re-check this number every few kilos, since your maintenance calories drop as you lose weight.

Want a full plan built around this number — not just a calculator?

Take the Free Assessment
More free tools
BMI Calculator BMR Calculator TDEE Calculator Calorie Deficit Calculator Protein Calculator Water Intake Calculator Ideal Weight Calculator Waist-to-Height Ratio Body Fat Calculator