What Should My Calorie Intake Be to Lose Weight?
Learn how to calculate your ideal calorie intake for weight loss, and get tips for healthy, sustainable results.
Learn how to calculate your ideal calorie intake for weight loss, and get tips for healthy, sustainable results.
Your ideal calorie intake depends on your age, gender, weight, height, activity level, and goals. Use a calorie calculator or consult a nutritionist for a personalized plan.
Online tools estimate your daily needs based on your personal data.
Aim to lose 0.5–1 kg (1–2 lbs) per week for healthy, lasting results.
Focus on whole foods, lean protein, healthy fats, and plenty of vegetables.
Drink enough water to support metabolism and well-being.
Log your food, weight, and activity to stay accountable and motivated.
Join a community or work with a coach for encouragement and advice.
| Profile | BMR (kcal) | Activity Level | Recommended Intake |
|---|---|---|---|
| Female, 30, 65kg, 165cm | 1450 | Moderate | 1700–1800 |
| Male, 40, 85kg, 180cm | 1750 | Active | 2100–2200 |
| Female, 25, 55kg, 160cm | 1350 | Low | 1400–1500 |
*Values are estimates. Always personalize your plan for best results.
Use a calculator or consult a nutritionist for a personalized assessment.
No, very low-calorie diets can be harmful. Aim for a moderate deficit and focus on nutrition.
Some variation is normal. Focus on weekly averages and listen to your body.
Plateaus are normal. Reassess your intake, activity, and habits, and stay consistent.
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