Fat Loss Calculator

Discover how many calories you should consume daily in order to lose weight:

Your Details

Gender

Height in cm Weight in kg Age in Years

Your basal metabolic rate (BMR) is:

Activity Level Activity Factor Total Daily Energy Expenditure 15% Deficit 20% Deficit 25% Deficit 30% Deficit
Sedentary 1.200
Lightly Active 1.375
Moderate 1.55
Very Active 1.725
Extremely Active 1.9
Custom Activity Level 0 0 0 0 0

Basal metabolic rate (BMR):

The number of calories your body burns per day at rest WITHOUT doing any physical activity. This includes biological functions such as sleeping, breathing, digesting or keeping your body warm. This figure does not refer to the overall number of calories you should be eating on a daily basis.

Activity level and activity factor:

The frequency and duration of physical exercise in your day to day life.

Total Daily Expenditure:

The total number of calories your body burns daily. This includes your basal metabolic rate and activity level.

15 – 30% deficit:

Refers to the number of calories you should eliminate from your total daily expenditure for fat loss.
15% is a moderate decrease whereas 30% is more aggressive. If you are starting a new diet, start off with a 15% deficit and slowly increase the percentage as you move along. It is never recommended to drop your calories below a deficit of 30%.

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