One-size-fits-all calorie recommendations do not work.
They must be customized to each individual.
To accurately determine your daily calorie amount: Enter your current weight, age, height, and gender into the calculator. Do your best estimate of how much exercise you will be doing.
The results will show how many calories you may eat in order to maintain or lose weight. You don't need to adjust this depending on your exercise rate - that is factored into the equation. The maintenance value is the same as what some people call Total Daily Energy Expenditure (TDEE).
As you lose weight you will need to recalculate based on your new weight.
Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss.
In reality things don't quite work that efficiently!
Generally, a person's energy expenditure becomes less as they get lighter - meaning that you will inevitably plateau. The amount of food intake that once resulted in weight loss, will now only maintain2.
Need help with the basics of weight loss? Read our straight-forward guide.
Always try to aim for the "Fat Loss" daily calorie level.
The "Extreme Fat Loss" level is effectively a rock bottom calorie level. Do not attempt to immediately drop your calories to this level hoping for the quick fix. This may ultimately backfire.
The Extreme Fat Loss level shows the lowest calorie amount that can be considered. It should be seen as the exception rather than the rule.
It truly is better to burn the fat than to starve it.
Over time our bodies adapt to the lowered calorie level.
Our body becomes more efficient at using energy (lowered metabolism), and therefore burns less fat. This is why most of us reach a weight loss plateau.
At this point, the only option is to boost metabolism:
You often find that the nearer you get to your goal weight (or body fat percentage) - the harder things get!
Continually dropping calories only serves to lower metabolism even further - the moment you return to 'normal' eating - the weight comes back on.
It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels.
Health authorities do set some baselines - these are 1200 calories per day for women, and 1800 calories per day for men.
These absolute rules don't make sense - are you are sedentary person with little muscle mass? Or someone who is tall, muscular, and exercises a lot? Absolute levels don't work - but do give us a starting point.
Try not to lower your calorie intake by more than 1000 calories below maintenance.
Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect.
Try to gradually lower calories. A sudden drop (such as 500 calories or more) can cause your metabolism to slow.
Learn to eat slowly - research shows that faster eaters are heavier people1.
You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.
As your exercise level was already factored into the equation, there is NO NEED to subtract calories burned by exercise.
It is very hard to generalize exertion from exercise.
For the sake of simplicity we define exercise here as 20 minutes of elevated heart rate.
So, 3 times/week is 20 minutes of elevated heart rate 3 times per week. For you this could mean a brisk walk, for others it could be a slow jog.
Intense exercise can be defined as an hour of elevated heart rate (however intense workouts such as a series of body weight exercises (or heavy weights) with little or no breaks are considered intense even when only a shorter duration).
Have a play with our calories burned tool to see how different exercises compare.
We encourage you to include exercise in your lifestyle change: it helps to maintain muscle when under calorie deficit, and it's great for your heart and mental state.
Most people lose muscle mass when restricting calories. It takes great effort to maintain muscle tone - and it is even more tricky actually building muscle while losing fat.
There are 2 great resources for this.
While the basic principles of weight loss are the same between the sexes, hormonal differences are significant. Research in recent years has pointed to Leptin resistance as being a major issue preventing women from regulating body fat (leptin governs fat burning as well as appetite regulation). One diet looks at this:
To extend the concept of calorie cycling even further, carbohydrate cycling is an option especially for those who have HIT A PLATEAU.
This involves manipulating your daily intake of carbohydrates in order to maximize fat loss, and it helps to keep you in the right 'headspace' when you have 1-2 days of restricted Calories. Tom Venuto's article on Carb cycling is an excellent guide to start looking at.
"I just wanted to let you know how much your site has helped me over the past
...I have used this calculator to help me lose weight. In total so far I have lost 50 pounds, I went from a size 14 to now a size 6-8..."
This calculator has been developed using the most accurate methodologies from peer-reviewed research.
Please see the Calorie Needs Guide for a complete explanation + citations.
 Faster Self-Reported Speed of Eating Is Related to Higher Body Mass Index in a Nationwide Survey of Middle-Aged Women Sook Ling Leong, Clara Madden, Andrew Gray, Debra Waters, Caroline Horwath Journal of the American Dietetic Association 1 August 2011 (volume 111 issue 8 Pages 1192-1197 DOI: 10.1016/j.jada.2011.05.012)
 Modeling weight-weloss maintenance to help prevent body weight regain. Kevin D Hall and Peter N Jordan , American Journal of Clinical Nutrition December 2008 (Vol. 88, No. 6, 1495-1503doi:10.3945/ajcn.2008.26333)