Calorie Calculator

To lose weight, you need to consume fewer calories than your body burns (TDEE). A safe and sustainable rate of weight loss is:

• Mild weight loss (0.25 kg/week): 250 calorie deficit per day
• Moderate weight loss (0.5 kg/week): 500 calorie deficit per day
• Extreme weight loss (1 kg/week): 1000 calorie deficit per day

Most health experts recommend a moderate deficit of 500 calories per day, which leads to approximately 0.5 kg (1 lb) of weight loss per week.

A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This forces your body to use stored energy (fat) to make up the difference, resulting in weight loss.

• Your TDEE (Total Daily Energy Expenditure) represents maintenance calories
• Eating below your TDEE creates a deficit
• A 3,500 calorie deficit roughly equals 0.45 kg (1 lb) of fat loss
• Deficits can be created through diet, exercise, or both

Effective calorie counting involves tracking everything you eat and drink. Here are some tips:

• Use a food tracking app or journal to log meals
• Weigh and measure portions for accuracy
• Read nutrition labels on packaged foods
• Account for cooking oils, sauces, and beverages
• Plan meals in advance when possible
• Be consistent and honest with your tracking

Medical experts generally recommend not going below these minimum daily calorie intakes:

• Women: 1,200 calories per day minimum
• Men: 1,500 calories per day minimum
• These minimums ensure adequate nutrition for basic body functions
• Very low calorie diets (under these thresholds) should only be followed under medical supervision

Going too low can slow metabolism, cause muscle loss, and lead to nutritional deficiencies. Always consult a healthcare provider before starting a very low calorie diet.