Daily Calorie Calculator

How many calories should I consume in a day to lose weight?

all fields with * are required

* Weight lbs kg

* Age under 30 30-40 over 40

* Metabolic Rate slow moderate fast

Slow You exercise and live on salad and grapefruit for weeks before you see results.
Moderate If you skip late night snacks or hit the gym for 2 weeks, you see results.
Fast You can eat all day long and not exercise much and you don't gain fat.

 

Julie Daniluk, Nutritionist: Avoiding blood sugar fluctuations can assist with fat loss. This means it's not just the number of calories you consume, but the quality of foods you eat makes a big impact. The nutrients and fibre in whole foods balances blood sugar, so eat healthy, avoid processed foods and you'll feel better and suffer fewer cravings while you lose weight.

Your Calculation
The Daily Calorie Calculator is a tool for women who want to lose weight. It calculates your daily calorie needs based on your weight, age and metabolism and deducts 500 to 700 calories - the number of calories to consume each day to lose weight.

Start by using the lowest number in your outcome (cuts 700 calories from your daily calorie needs) as the number of calories to consume each day. When you're within 15 pounds of your goal weight, switch to the higher number (cuts 500 calories).

Recalculate Your Calories Weekly
As you lose weight, your calorie needs change. Weigh yourself once a week and recalculate your daily calorie allowance.

The Last 10 Pounds
The closer you get to your goal, the more your body will try to hold on to a few pounds as a buffer. Make sure you eat up to 6 small meals over the day to keep your energy and moods balanced and remember that most fruits and veggies are very low in calories, so eat them freely to help curb your hunger cravings.

About the Calculation

First, we take your current body weight in pounds (lbs) and multiply by 11. This is the number of calories you could consume if you wanted your weight to stay the same without moving a muscle! For example, if you weighed 177 pounds, we calculate 177 lbs X 11 = 1947.

Then, we use the description of your metabolism (slow, moderate or fast) and your age range and apply the appropriate metabolic rate based on this chart:

For example, if you weigh 177 pounds, are between 30-40 years old and have a slow metabolism, we calculate: 1947 calories x 25%* = 487 extra calories for activity.

Next, we add your resting calorie needs to your extra calories required for activity. Example: 1947 resting calorie needs + 487 calories for activity = 2434 daily calories. This total is called your daily calorie needs.

Your daily calorie needs is the number of calories you would consume if you wanted to keep your weight the same and you keep up a fair amount of exercise (such as 3-5 half-hour visits to the gym per week). The calculator takes your daily calorie needs and deducts 500 to 700 calories, giving you the number of calories to consume to lose weight.

This page is not intended for use by men and not for women under 18 years of age, or women who are pregnant or lactating. Before beginning any weight loss regime, consult your doctor.