This is true even for those with a sedentary lifestyle. Our TDEE calculator uses the best formulas and displays your score in a way that's easy to read and meaningful. Toggle navigation TDEE Calculator. About FAQ Contact. this website is secured by bit encryption.

Learn How Many Calories You Burn Every Day Use the TDEE calculator to learn your Total Daily Energy Expenditure , a measure of how many calories you burn per day. Terms Privacy Contact. Weight loss data from more than 16, Lose It!

users supports the idea that slow and steady wins the weight loss race. Users who successfully met their weight loss goals tended to have less-aggressive weight loss plans of ½ pound per week.

On average, users who met their weight loss goals took about days to reach their desired weight. When you are overweight or have obesity, the loss of even a small percentage of your body weight may offer benefits. Participants in the National Diabetes Prevention Program who lost 5—7 percent of their starting weight and increased their exercise by minutes per week decreased their risk of type 2 diabetes by up to 58 percent.

Make sure you consume the right amount of calories while also meeting your nutrient and vitamin needs for good health. A generally healthy diet is vital, regardless of weight loss goals. A healthy diet is low in highly processed foods, added sugars, and refined grains, but includes:.

According to the CDC , exercise has numerous potential health benefits beyond just promoting weight loss, including reducing the risk of health conditions like diabetes and heart disease, strengthening bones and muscles, promoting healthy aging, and reducing symptoms of anxiety and depression.

According to weight loss data from more than 16, Lose It! users, those who exercised on average one day per week or more were almost twice as likely to reach their weight loss goals as those who exercised less or not at all 7 percent versus 4 percent.

That said, the effect of exercise on weight loss is less profound than you might expect. High levels of aerobic exercise may lead to weight loss, but the amount of weight lost from exercise alone is generally modest, research suggests. Research shows people tend to eat more when they exercise more because they're hungrier, among other potential factors, such as hormone shifts.

High levels of physical activity are difficult to maintain over a prolonged period of weight loss efforts. Self-monitoring is important for weight loss, according to research.

This typically includes tracking exercise, calories, and weight changes, and keeping a food diary. Self-monitoring can be done either with the use of technology, like an app or website, or a paper log.

One retrospective study of 2, people enrolled in a weight loss program found that those who used self-monitoring behaviors more consistently were more likely to lose weight. People who logged food for three or more days per week, weighed themselves three or more times per week, and had a higher percentage of weeks where they logged foods five or more times had greater weight loss success.

These self-monitoring behaviors were statistically significant predictors of weight change. Note that the Lose It! app is owned by Everyday Health. As you lose weight, plug your information in the Everyday Health weight loss calculator periodically to see if your goal calorie level has changed.

During the weight loss journey, people often run into common pitfalls, such as facing emotional eating, hitting a plateau, or losing motivation.

Talk to a friend if you need support during a stressful situation, or consider seeking out therapy if you need more help than your friends and family can provide.

You could also try taking a few deep breaths to steady yourself before considering whether you need a snack. Breathwork exercises may help with stress and anxiety, which may decrease emotional eating. First, reassess your habits. For example, have you started eating larger portions, eating more sweets or processed foods, or do you need to be more diligent about exercising?

You will often need to increase your calorie deficit a bit more — either through lower calorie intake, more exercise, or both — to continue to lose weight. Mitri also has tips to stay motivated while losing weight.

This is especially necessary when you feel inclined to give up, or it feels especially hard. Consistency wins over perfection every time! Use the Everyday Health weight loss calculator as part of the puzzle during your weight loss journey, along with a healthy diet and plenty of physical activity.

A weight loss calculator can give you a goal calorie level per day that should lead to weight loss, but the calculator uses only the basic information you provide to estimate this.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention, or treatment of health problems. Always speak with your doctor before trying new pills, supplements, or regimens.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator.

See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Alexandra Ginos, MBA, RD. Medically Reviewed. Reyna Franco, MS, RDN of American College of Lifestyle Medicine. Weight Loss Calculator Daily Calorie Needs Jump to More Topics. Follow the prompts in the weight loss calculator below to see how many calories you should aim to consume each day to reach your desired weight.

A healthy diet is low in highly processed foods, added sugars, and refined grains, but includes: Foods from each macronutrient group: carbohydrates, protein, and fat Fruits Vegetables Healthy fats , such as avocado, olive oil, nuts and seeds Whole grains Lean proteins , like fish, pork loin, chicken breast, beans, tofu Low-fat dairy or dairy alternatives such as soy, almond, or oat milk products Registered Dietitian—Approved Tips for Adequate Nutrition During Weight Loss Eliminate empty calories found in sugary beverages, snacks with highly refined grains and sugar such as potato chips, crackers, and packaged cookies and cakes, candy, and alcohol.

Avoid these types of foods and drinks, and opt instead for nutrient-rich foods while staying within your calorie goal. Focus first on the major food groups. Ensure you include a protein source, healthy fat, nonstarchy vegetables or a serving of fruit, and whole grains at most meals.

Instead of reaching for a less nutrient-rich snack, focus on vegetables and fruits as snacks, too. Try apple slices with a tablespoon of peanut butter or carrot sticks with hummus. Focus on foods that are lower in calories but higher in nutrients so you can eat more volume and feel fuller.

Eat a vegetable-rich soup with dinner to feel satisfied, and add a large spinach or lettuce salad to your lunch. RD Tips for Incorporating Exercise Into Your Day Use your lunch break to take a walk.

Use exercise as your social time. Meet up with a friend for a group fitness class, or meet at a coffee shop to order a drink to take with you on a walk instead of meeting for happy hour.

On Sunday nights, look at your schedule for the week and plan which mornings or nights you can fit in a workout. Add them to your calendar so you remember your intention to exercise.

Even to minute bouts of exercise can add up when you incorporate them consistently. Calorie Counter by Lose It! Calorie Counter: MyNetDiary Track: Calorie Counter or Nutritionix Track MyFitnessPal: Calorie Counter Calory: Calorie Counter Macros Calorie Counter: EasyFit Calorie Counter by Cronometer Calorie Counter by FatSecret Note that the Lose It!

Work Through a Plateau If your weight loss has stalled, try some of these tips from Mitri. Editorial Sources and Fact-Checking. Resources Dietary Guidelines for Americans, — Department of Agriculture. What Are Eating Disorders? American Psychiatric Association.

You could also try taking a few deep breaths to steady yourself before considering whether you need a snack. Breathwork exercises may help with stress and anxiety, which may decrease emotional eating. First, reassess your habits.

For example, have you started eating larger portions, eating more sweets or processed foods, or do you need to be more diligent about exercising? You will often need to increase your calorie deficit a bit more — either through lower calorie intake, more exercise, or both — to continue to lose weight.

Mitri also has tips to stay motivated while losing weight. This is especially necessary when you feel inclined to give up, or it feels especially hard.

Consistency wins over perfection every time! Use the Everyday Health weight loss calculator as part of the puzzle during your weight loss journey, along with a healthy diet and plenty of physical activity. A weight loss calculator can give you a goal calorie level per day that should lead to weight loss, but the calculator uses only the basic information you provide to estimate this.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention, or treatment of health problems.

Always speak with your doctor before trying new pills, supplements, or regimens. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator.

See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All.

By Alexandra Ginos, MBA, RD. Medically Reviewed. Reyna Franco, MS, RDN of American College of Lifestyle Medicine. Weight Loss Calculator Daily Calorie Needs Jump to More Topics.

Follow the prompts in the weight loss calculator below to see how many calories you should aim to consume each day to reach your desired weight.

A healthy diet is low in highly processed foods, added sugars, and refined grains, but includes: Foods from each macronutrient group: carbohydrates, protein, and fat Fruits Vegetables Healthy fats , such as avocado, olive oil, nuts and seeds Whole grains Lean proteins , like fish, pork loin, chicken breast, beans, tofu Low-fat dairy or dairy alternatives such as soy, almond, or oat milk products Registered Dietitian—Approved Tips for Adequate Nutrition During Weight Loss Eliminate empty calories found in sugary beverages, snacks with highly refined grains and sugar such as potato chips, crackers, and packaged cookies and cakes, candy, and alcohol.

Avoid these types of foods and drinks, and opt instead for nutrient-rich foods while staying within your calorie goal. Focus first on the major food groups. Ensure you include a protein source, healthy fat, nonstarchy vegetables or a serving of fruit, and whole grains at most meals.

Instead of reaching for a less nutrient-rich snack, focus on vegetables and fruits as snacks, too. Try apple slices with a tablespoon of peanut butter or carrot sticks with hummus. Focus on foods that are lower in calories but higher in nutrients so you can eat more volume and feel fuller.

Eat a vegetable-rich soup with dinner to feel satisfied, and add a large spinach or lettuce salad to your lunch.

RD Tips for Incorporating Exercise Into Your Day Use your lunch break to take a walk. Use exercise as your social time. Meet up with a friend for a group fitness class, or meet at a coffee shop to order a drink to take with you on a walk instead of meeting for happy hour.

On Sunday nights, look at your schedule for the week and plan which mornings or nights you can fit in a workout. Add them to your calendar so you remember your intention to exercise. Even to minute bouts of exercise can add up when you incorporate them consistently.

Calorie Counter by Lose It! Calorie Counter: MyNetDiary Track: Calorie Counter or Nutritionix Track MyFitnessPal: Calorie Counter Calory: Calorie Counter Macros Calorie Counter: EasyFit Calorie Counter by Cronometer Calorie Counter by FatSecret Note that the Lose It!

Work Through a Plateau If your weight loss has stalled, try some of these tips from Mitri. Editorial Sources and Fact-Checking.

Resources Dietary Guidelines for Americans, — Department of Agriculture. What Are Eating Disorders? American Psychiatric Association. November 17, Thomas D et al. Can a Weight Loss of One Pound a Week Be Achieved With a 3, Kcal Deficit?

Commentary on a Commonly Accepted Rule. International Journal of Obesity. April 8, Normal Weight Ranges: Body Mass Index.

American Cancer Society. June 9, Assessing Your Weight. Centers for Disease Control and Prevention. June 3, Losing Weight. June 15, National Diabetes Prevention Program. August 1, Benefits of Physical Activity.

Swift D et al. The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Progress in Cardiovascular Diseases. October 11, Donnelly J et al. Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults.

February Blundell JE et al. Appetite Control and Energy Balance: Impact of Exercise. Obesity Reviews. In that state, your body will compensate for the difference by extracting the extra energy from its energy stores to meet its daily calorie needs, resulting in weight loss from the breakdown of fat and lean body mass tissues.

There is a popular but inaccurate rule-of-thumb for weight loss that dates back to when there was limited understanding of fundamental metabolic processes. It says that to lose 1 pound of body weight a week, eat fewer calories daily 3, fewer calories weekly.

It takes the simplistic view that the energy content of weight loss is 3, calories per pound because fat tissue contains approximately 3, calories per pound, so burning the equivalent number of calories will result in a 1-pound weight loss.

Unfortunately, the body does not work that way. Eating 3, fewer calories does not mean your body automatically burns 3, calories worth of fat.

The reality is that when you lose weight, you lose fat along with lean tissue in muscle - not just fat. Lean mass consists of everything that's not fat, including muscle, bones, organs, ligaments, tendons, other tissues, and water.

The rule also ignores other body dynamics of weight loss, such as the reduction in basal metabolic rate and decreased energy cost of physical activity. Your total daily energy expenditure TDEE changes with weight loss. Consequently, followers of diet programs based on this simple rule-of-thumb usually fail to reach their weight loss goal in the long run.

This calculator uses the mathematical body model developed by Kevin Dennis Hall, Ph. It has been shown that his mathematical model can accurately determine an individual's energy requirements for weight management. It challenges the popular 3, calories per pound rule by accounting for the body dynamics discussed earlier, including body adaptations that oppose weight change and the weight change associated with changes to glycogen and extracellular fluid levels.

The calculator will calculate your macronutrients carbs, protein, and fat amounts in grams based on the required caloric intake to reach your goal weight with a balanced, low fat, low carbs, and high protein diet. The calculated amounts put each macro's percentage within the IOM acceptable range for the different diet types.

Top of Page. menu FatCalc. Calorie Calculator for Weight Management This calorie calculator is a great tool to help you reach your weight loss or weight gain goal within a realistic time frame and maintain it.

Calorie Calculator. Physical Activity. Current Weight. Goal Weight.