The Ultimate Weight Loss Calorie Calculator

The following calorie calculator will help you determine a safe and effective calorie intake for weight loss. It is based on the Harris Benedict formula for its calculations, but has been adapted based on personal experience with coaching clients.

Further down you will also be able to input your desired macronutrient ratio so that you can start planning meals.

Determine Your Maintenance Calories

Please fill out all fields. The results of this first section will give you your estimated total daily energy expenditure (TDEE). This is basically the number of calories you need to eat to maintain your current weight.

inches cm

lbs kg

Desired Calorie Deficit

Please choose a desired calorie deficit. Understand that a bigger deficit does not automatically equal faster weight loss.

Creating too large of a deficit can result in a slowed metabolism, weight loss plateaus, hunger, and muscle loss. It's recommended you choose a 15% deficit to start and assess your body's feedback.

Recommended - 15%

Accelerated - 20%

Pushing It - 25%

Pick Your Macronutrient Ratio

Choose what percent of calories you want to come from fat, carbohydrates, and protein.

Fat and carb ratios are generally a personal preference based on food likes/dislikes. However, protein intake should make up at least 15% of your calories in order to prevent muscle loss while in a calorie deficit.

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Macronutrient Grams/Day

The following fat, carb, and protein numbers are the result of the macronutrient ratios you entered just above. They are the total number of grams you should eat of each in a day.

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