🥗 How Many Calories to Lose Weight — Free Calorie & Macro Calculator
Use our free calorie calculator to find your daily calorie target for how many calories to lose weight. Get your BMR, TDEE, and macro breakdown (protein, carbs, fat) in seconds.
Calorie & Macro Calculator
Enter: age=30, gender=female, weight=65, height=163, goal=lose, activity=moderate
Frequently Asked Questions
What is how many calories to lose weight?
How Many Calories to Lose Weight involves a calorie deficit of 500 kcal/day (−500 kcal below TDEE). Enter your stats above to get your personalized calorie target.
What are BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions. TDEE (Total Daily Energy Expenditure) adds your activity level on top of BMR — this is your actual daily caloric need.
How should I split my macros (protein, carbs, fat)?
A common split is 40% protein, 30% carbs, 30% fat. For muscle gain, increase protein to 2g per kg of bodyweight. For weight loss, keep protein high (1.6–2.2g/kg) to preserve muscle mass while in a deficit.