Weight Loss Calculator


In the quest for better health and fitness, understanding your body’s caloric needs is essential. A weight loss calculator serves as a valuable tool, helping individuals determine the optimal caloric intake for achieving their weight loss goals. With the right formula and a handy calculator, you can accurately track your progress and make informed decisions about your diet and exercise regimen.

How to Use

Using a weight loss calculator is straightforward. Simply input your personal information, including your age, gender, height, weight, activity level, and weight loss goals. The calculator will then process this data using a precise formula to provide you with an estimate of the number of calories you should consume daily to reach your desired weight.


The most accurate formula for calculating caloric needs is the Mifflin-St Jeor equation, which takes into account factors such as age, gender, weight, and height. This formula is widely regarded as one of the most reliable methods for estimating basal metabolic rate (BMR), which is the number of calories your body needs at rest.

For men:


For women:


Once the BMR is calculated, it’s adjusted based on activity level to determine total daily energy expenditure (TDEE).

Example Solve

Let’s consider an example:

  • Age: 30 years
  • Gender: Female
  • Height: 165 cm
  • Weight: 70 kg
  • Activity Level: Moderate
  • Weight Loss Goal: 0.5 kg per week

Using the Mifflin-St Jeor equation, we can calculate the BMR: BMR=10×70+6.25×165−5×30−161 BMR≈1437.5

Adjusting for activity level, let’s say “Moderate” activity multiplies the BMR by 1.55. TDEE≈1437.5×1.55≈2226.13

To lose 0.5 kg per week, one needs to create a calorie deficit of approximately 500 calories per day. Therefore, the daily caloric intake for this individual would be around 1726 calories.


How accurate are weight loss calculators?

Weight loss calculators provide estimates based on formulas derived from scientific research. While they offer a good starting point, individual variations may affect accuracy. It’s essential to adjust based on personal feedback and consult with a healthcare professional if necessary.

Can weight loss calculators be used for everyone?

While weight loss calculators are helpful tools for many individuals, they may not be suitable for everyone, such as pregnant or breastfeeding women, those with certain medical conditions, or highly active individuals. It’s crucial to consider individual circumstances and seek personalized advice when needed.

How often should I use a weight loss calculator?

It’s recommended to reassess your caloric needs periodically, especially if your weight, activity level, or goals change. Regular monitoring allows for adjustments to ensure continued progress towards your weight loss goals.


A weight loss calculator based on the Mifflin-St Jeor equation provides a reliable method for estimating caloric needs. By inputting your personal information and goals, you can receive a tailored recommendation for daily caloric intake, facilitating your journey towards achieving and maintaining a healthy weight.

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