How many calories should I burn a day to lose weight?

by Alex Chris on March 29, 2012 · 113 comments

(advertisement)

Calorie Secrets ads help keep the site free. Learn more

From my experience a lot of people hesitate to even try and lose weight because they don’t know from where to start. They know that they should go on a diet and exercise regime but the lack of measurable goals creates uncertainty and this leads to failure before to even begin! To bypass this problem and have clear goals on what you want to achieve, you can start your weight loss process by doing some simple calorie calculations. By calculating how many calories you should be eating per day and how many calories you should be burning per day, you can have a better picture about your daily calorie needs and a rough estimate as to when you will be able to reach your ideal weight.

Before getting into the mathematical part let me explain some basic weight loss concepts that will help you understand what these numbers mean. You do not have to keep a pen and paper because our daily calorie calculator will do the hard part.

When do you lose weight?

There are many factors that affect how much weight you can lose (and when) but in its simplest form weight loss will occur when the calories you burn are more than the calories you consume.  Food and drinks (think diet) are the only sources for calories you consume while exercise, physical activity and other body factors affect the rate you burn calories. So if you manage to control these 2 sources and create a calorie deficit you will eventually start losing weight.

How many calories are in a pound?

Let’s add one more parameter to our equation which is 1 pound of fat = 3500 calories aprx. This means that if you consume 3500 more calories than what you burn in a period of time you will gain one pound but if you manage to burn 3500 more calories than you consume you will lose 1 pound.

What is my daily calorie requirement?

Many studies have found that in general women need 1500-2000 kcal to maintain their current weight and for men the range goes to 2000-2500 Kcal. This number is also known as the Basic Metabolic Rate (BMR). In essence this figure gives you the number of calories your body needs on a daily basis in order to function properly.

Note: This is not how many calories you consume per day but how many calories your body needs to function.

BMR and Daily Calorie Calculator

ft & in OR cm
lbs OR kg
lbs OR kg
days

Your goal is to lose pounds

Your Basic Metabolic Rate is calories

Your daily calorie needs based on your current activity level is kcal

To reach your goal, you will need to reduce your daily calorie intake by calories

You can use our BMR calculator above to find out your basic metabolic rate which is based on your weight, age, height and daily activity. We will use BMR to calculate how many calories you should be eating per day and then demonstrate with an example how many calories you should burn per day if you want to lose weight in a specified amount of time.

Daily calorie needs to maintain current weight = BMR x Activity Factor

Note: You do not have to take a calculator to make the equation; you can use our daily calorie calculator above.

Daily ActivityActivity Factor
Sedentary (little or no exercise)1.2
Lightly Active (light exercise, doing sports 1-3 days per week)1.375
Moderately Active (sports/exercise 3-5 days per week)1.55
Very Active (intense sports 6 or 7 days per week)1.725
Extra Active (sports and exercise, physical job or hard training)1.9

For example if your BMR is 1600 and you are lightly active during the day then your daily calorie requirements are: 1600 x 1.375 = 2200 kcal per day. 2200 calories are needed so that you maintain your current weight. If you want to lose weight you should be consuming less than 2200 calories per day and if you want to gain weight you should be consuming more than 2200 calories per day.

How many calories to eat if you want to lose weight?

Before getting into a real example of how to calculate the calories you should be eating per day for weight loss let me say that this is only an estimate and it is not guaranteed that by following this number you will lose or gain weight. There are many other factors involved in losing weight and the number of calories you consume is just one of the elements and since it is easy to calculate you can use it as your starting point.

Let’s assume that you need to lose 5lb in 2 months, this is how you calculate the amounts of calories to eat per day:

Step 1: Calculate your BMR and daily calorie needs

After using our BMR and daily calorie calculator you found that: BMR is 1800 calories and daily calorie needs are 2000 kcal.

Step 2: Calculate the calories you want to lose

You want to lose 5lb which is aprx 17500 calories (1lb of fat is 3500 calories)

Step 3: Calculate how many calories you need to save per day

Your goal is not lose 5lb in 2 months. Doing some basic calculations you can find out that 17500 calories in 2 months is about 8750 calories per month or 2187 per week or 313 kcal per day. So in theory, if you manage to save 313 calories per day you will lose 5lb in 2 months

Step 3: Subtract the number of calories you need to save per day (Step 3 above) from your daily calorie needs (step 1 above)

Daily Calorie needs – Calorie savings per day = 2000 – 313 = 1687 kcal per day. This is the number of calories you need to eat per day if you want to lose 5lb in 2 months!

How many calories to burn per day if you want to lose weight?

Since you know the number of calories you should be eating per day, you can use a calorie counter to calculate the amount of calories you actually eat (or drink) on a daily basis and find out the amount of calories you need to burn via exercise if you want to lose weight.

Hint: You can use our Free Calorie Counter to keep count of your meals and activities.

For example if you are consuming  1800 calories per day and in order to lose weight you need to consume only 1687 calories per day (as calculated above) then this means that you should burn 113 kcal per day by doing exercise.

What you should know when doing your calculations

  1. When you start a diet or weight loss program you will not only lose fat. Especially at the beginning you will lose water weight and in some cases you may also lose muscle. So the results in the first few weeks may be misleading.
  2. When you make sudden or drastic changes to your diet the body will try to adapt by lowering the metabolic rate. In other words it enters a protective mode by reducing the number of calories it needs per day. As a result weight loss may slow down, here is how to lose weight and keep it off.
  3. The absolute minimum amount of calories you can consume per day is 1000-1100 kcal. It is not recommended to go beyond this number for any reason.
  4. The recommended weight to lose per week is between 1 – 1.5 pounds. Anything above that can have other implications to your health and normal body functioning.
  5. Do not forget that drinks also carry calories so make sure that you include drinks in your daily calorie calculations. You can read our article on the 5 best healthy weight loss drinks that work to find out which drinks are ‘weight loss friendly’.
  6. You can use a technique called “calorie cycling” to make the process easier to follow. This means that once you calculate your daily calorie needs you can go above and below this range on different days of the week. If for example you daily kcal needs are 1700 you can choose to go above this number on Monday and Wednesday and below this number the rest days of the week but try to avoid exaggerations. You can also read about carb cycling to access if this is something you want to try for your diet.
  7. Make sure that you give correct measurements for your weight and height when calculating your BMR.
  8. Do not lie about your activity level but try to be as accurate as possible.
  9. Do not decrease your daily calorie intake by more than 500 kcal per day. Better expand the time period. Reducing your intake by 500 kcal is a lot and very difficult to follow for a long time.
  10. Always consult your doctor or dietician before making any changes to your diet or exercise routine.

As explained above you can use these calculations to give you an idea where you stand and how much effort you need to make until you meet your goals and target weight. Weight loss depends on a lot more factors and calculating the calories you need per day is just your starting point.

How many calories should I burn a day to lose weight? by
(advertisement)

Like this article? Share it!

Alex Chris
About the author

Alex is editor-in-chief of Calorie Secrets. You can connect with him on Facebook, Twitter and Google+. You can also contact Alex for any comments or suggestions about the web site.

{ 113 comments… read them below or add one }

Annaya April 5, 2012 at 6:36 am

I am 26 year old female, 165cm and I weight 80 kg. I am walking 2-3 times per week for about 30 minutes and would like to lose 5 pounds before the summer. Please tell me how many calories should I consume per day.

Anonymous April 5, 2012 at 7:44 am

Annaya Hi

Based on your data, if your goal is to lose 5kg in 90 days (which is about 1.5kg per month) you need to consume around 1785 calories per day. Your BMR is 1603 kcal and your daily calorie needs (to maintain your current weight) is 2205 calories. Please note that this is just an indication since there are many other factors that may affect the rate you will lose weight.
Hope this helps!

Lilian April 7, 2012 at 7:58 am

Eating a good breakfast in the morning can help you spread the remaining calories throughout the day without feeling that you have to count calories every time you eat. Calculate on average how many calories you consume in breakfast and then allocate the rest 50% for launch, 25% for dinner and the rest for snacking!

Martin April 9, 2012 at 6:56 pm

That’s very nice information but I am confused about the difference of BMR and RMR…are these two the same? Please explain

Alex Chris April 10, 2012 at 5:50 am

Martin Hi

Thank you for the interesting question. BMR (Basal Metabolic Rate) and RMR (Resting Metabolic Rate) are closely related as they both present the amount of daily energy (calories) required by the body to carry out normal physiological functions. When using a calculator, like the one above, the results of both BMR and RMR should be the same but when these measurements are taken in a lab, BMR calculation is more strict as to the conditions it is taken. For example it is required to sleep for at least 8 hours etc while RMR conditions are less strick so it is expected that RMR result will be slightly higher.

For the purpose of calculating your daily calorie needs, the result presented by our BMR calculator above is more than sufficient.

Bonnie Sayers April 15, 2012 at 3:26 am

I really want to lose bodyfat and not much weight.

Jordan April 18, 2012 at 9:27 am

How can I lose weight without counting calories?

Christina April 22, 2012 at 8:13 am

I lost 10 pounds just by cutting down soft drinks and sweets. Think before you eat and not after your eat…that’s the key for me

Alex Chris April 23, 2012 at 7:48 am

Bonnie Hi and thanks for commenting.

I will come back with a new article about the difference of body fat loss VS weight loss which will cover everything you need to know (hopefully). Stay tuned…

Alex Chris April 23, 2012 at 7:50 am

Christina that’s absolutely true. Better take measures to avoid weight gain rather than trying to find solutions afterwards. It’s no surprise that cutting down sodas and sweets helped you lose weight. Well done and let us know how you are progressing.

Alex Chris April 24, 2012 at 3:38 pm

Jordan Hi

In short, yes you can lose weight without doing any calorie calculations. This is just one of the tools you have to help you lose weight and nothing more. You can read more here: http://www.caloriesecrets.net/can-you-lose-weight-without-counting-calories/
Hope this helps

Alan April 27, 2012 at 12:45 pm

Hi Alex,
I am going to try this out…if my calculations are correct I should eat something like 1400 calories per day..that’s 450 calories less of what I am doing now….hope I can make it…
Thanks, Stella

Leigh May 12, 2012 at 7:10 am

I read somewhere that the average person puts on 6 pounds during the holiday season. For a lot of health conscious people this is not a big deal. The problem lies in the fact that most do nothing to lose that extra weight so it all adds up over the years.

Knowing calorie requirements and how to get rid of excess is a great way of enjoying the festive season with a little bit less guilt.

David Allen May 12, 2012 at 9:16 am

I like the fact that you have a calculator tool on there and you can use proper measurement in there Kilos and centimetres instead of the antiquated system that only America is too scared to let go of. Whichever weights and measures system you like, there is some useful info in the article if you need to shed a bit of weight.

Joanne May 12, 2012 at 1:27 pm

That’s a nifty little tool you have on your site! Thanks for sharing it. :-) Your blog has been inspiring me to lose the weight I need to after I stopped working at my gym and moved to Florida.

Jason Grant-Henriques May 13, 2012 at 3:53 pm

This was probably the most comprehensive explanation of weight loss that I have ever read. I think its time to get back in to shape!

Debra Eckerling May 14, 2012 at 3:42 am

Really great info! Next time I need to fit into a dress in a jiffy – or just feel like shedding a few pounds – I will definitely use this as a reference. Thanks!

Anita May 15, 2012 at 5:58 pm

Inspiring blog! Love the easy to understand explanation. I will share your wisdom.

John June 30, 2012 at 6:14 am

Hi there,

I am trying to figure out my physical activity level on the top of the site. I exercise everyday, and lately I’ve been spinning on my Airdyne bike pretty vigorously (~225-235 watts) for an hour and brisk walking with my girlfriend 2-3 miles in the evenings. The bike says I burn 1000 calories, and although I sure feel and look as if it has burned that much, I feel it’s exaggerating the amount big time. So, would these exercises, do you think, qualify for moderate or very active? Also, I’m a 145-150 pound male, and I’m just trying to maintain my weight & fitness level during the summer.

Thanks, and great site!

Alex Chris July 1, 2012 at 9:17 am

John Hi

Thank you for your nice comments.

Airdyne statistics show 1 hour (hard effort) can help you burn 600 kcal so the 1000 may seem a bit exaggerated.

Based on your statistics, you qualify for moderate activity. This nice table can help you figure out what is considered moderate and what active: http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf

Also read this post: http://www.caloriesecrets.net/how-long-should-a-workout-last/ to get an idea of how long should you exercise for maintaining your weight and fitness level.

Hope this helps
Alex.

Don August 19, 2012 at 7:44 pm

Good stuff

Vanja Stace September 9, 2012 at 11:47 pm

Hi can you please check the automatic calculation? It told me to CONSUME 604 calories per day but when I calculated manually it worked out that I should REDUCE intake by 604 calories. The difference between the two is huge.

Thanks

=======
Your goal is to lose 13 lb / 6 kg in 28 days.
Your Basic Metabolic Rate is 1428.5 calories
Your daily calorie needs based on your current activity level is 2214 calories

To reach your goal, you will need to reduce your daily calorie intake by 1610 calories, which means to consume 604 calories daily.

Alex September 10, 2012 at 7:28 am

Vanja Hi

Based on your data the automatic calculation is correct. If your goal is to lose 13 pounds in only 28 days then you need to save (13*3500) / 28 = 1625 calories per day. If you daily calorie requirements is 2214 then your daily target in order to reach your goal in the time specified is as low as 604 calories per day.

Of course this is not possible or recommended (it’s actually dangerous). What I suggest is to increase the duration to 60 days. By doing so you need to save 758 calories per day, which brings your daily calorie intake to 1456.

Please also note that this calculation is only an indication and nothing else. It helps to know how many calories you should eat or burn per day but the most important is to concentrate on eating healthier food and do more physical activities and exercise. You can browse our articles for more details.

Let me know if this is clear or if you still have questions.

dorota November 20, 2012 at 4:34 am

I am 31 year old about 5’8 tall and 147lbs
I am trying to lose the last 10 pound but seems like its taking forever
I do exercise at least 4 times a week (4-5 times). I usually do 45 min cardio and abs exercises and burn between 1600- 1800 calories 3 times a week and weights 1-2 times a week. I do eat healthy but do have occasional drink, some chips or chocolate (with moderation) I am not sure how many calories i consume daily. I usually eat 5 times a day. That includes protein shake with greek yougurt and fruits.
Not sure what else i can do to finally shred the last 10 pounds.

Manjit November 27, 2012 at 5:19 pm

Well all i am concerned about losing fat on my face cheeks and chin. Kindly suggest on this
well i m 22years old. And my weight is 69kg.
Thanks

Angel November 28, 2012 at 6:11 am

Alex, If I eat 1,300 calories a day but burn 650 of them is that healthy. I’m 6ft4 340lbs Age 22 male. I do a 4 mile walk 3-4 times a week and do very light weight lifting. I’d like to lose 20 pounds by January 1st. My main concern is I might be pushing my body to hard to fast but I feel fine I’d like to know if I’m doing ok burning almost half my calorie intake and if my weight loss goal is realistic.

Farheen December 6, 2012 at 12:53 pm

Hy,
I am 5.7” and weight 99 kg. I am student of science. I want to lose minimum 15 kg in 80 days but due to my busy schedule i cant do much about diet. Hence i do eat as less as possible & avoid to take soda or fast food but because as indian, food contains oil even in vegies. I have started exercise since 1st of december & i wanna lose minimum 15 kg until starting of april. Please tell me some other way to lose atleast 4 kg per month. Thanx

Alex December 8, 2012 at 7:18 pm

@dorota: From experience that last 5-10 pounds are the most difficult to go. I know exactly what you mean and I believe this will help – http://www.caloriesecrets.net/how-to-lose-the-last-5-pounds/

Alex December 8, 2012 at 7:21 pm

Angel Hi

I am afraid your goal is not realistic (: . Miracles do happen but 20 pounds in a month is just too much. Please have a look at this and I am sure you will understand what I mean: http://www.caloriesecrets.net/how-to-lose-15-pounds-of-fat-in-3-months-or-less/

Alex December 8, 2012 at 7:23 pm
Kaur December 18, 2012 at 1:15 am

Hi I am 27/F and 163 cm hgt, 116p wght. I am burning 1000 calories/day mostly i have a active lifestyle but i want to lose extra fat from my body want to lose another 10 pounds in 90days. I am confused when it says you need to consume less calories than you burn so i am eating only 900 calories/day. Can you please explain how much calories should i consume its very confusing.

Krishna December 18, 2012 at 10:13 am

Hi all,

I am 22 years old female. My height is 5.4″ and weight 59kg. I want to reduce 9kg in a period of one month. Please suggest. Also please share the diet plan chart.

Hope December 26, 2012 at 5:31 pm

Hope this is accurate, because when I push calculate it goes back to default of gender and with no exercise, which is not correct.

Alex December 27, 2012 at 7:09 pm

Hi

The calculations are correct. To make it clearer the calculator now shows in the result the values taken into account.

Thanks
Alex.

suraj grover December 31, 2012 at 9:41 am

hi! i m in my 19’s,a guy,and i weigh almost 80 kgs..i want to lose weight in about 2 months by 10-15 kgs..i walk almost 15 kms a day..i have a healthy indian diet..i avoid rice soft drinks for most of the time..consumes non veg at weekends..do you think it’l help me achieve my goal.?
and if not..how can i achieve it? thanks.

John January 4, 2013 at 6:09 pm

Hi my name is John and I am 18 years old. Currently, I weigh 80kg and my goal is to lose 10 kg in 2months Also, my height is 5ft 11 inches. Please advice how many calories I should burn in a day and how what should be the maximum calorie intake in order to reach the goal.thanks a lot

Regards,
John

Alex January 5, 2013 at 8:52 am

John Hi

if you use our calorie calculator with the data you have provided, the result is not realistic. In order to lose 10kg in 2 months you need to consume less than 1500 calories per day which is not recommended. Instead of setting a goal of 2 months, make it 4 months so that your daily intake will be around 2000 calories.

Now that you know how many calories to eat, to find out how many calories to burn a day, please see section “How many calories to burn per day if you want to lose weight?” above.

Hope this helps
Alex.

Alex January 5, 2013 at 8:55 am

Suraj hi

Please see my response below to @John, your data is similar. You can also read: http://www.caloriesecrets.net/dieting-but-not-losing-weight-youre-doing-these-10-mistakes/ and

Shubhangi January 11, 2013 at 1:04 pm

Hey,my height is 165cm,my weight is 74kg,my age is 28years,I want to loose weight so I have joined gym,tell how much calories should I burn per day to loose 15kg in three month,I am planning to have 1200 calories in diet

chrissie January 13, 2013 at 6:49 pm

hello :) i am 5ft 8 and weigh 200lbs, i want to lose around 70 lbs in about 90 days. could you tell me how many calories i should be burning a day and how many i should be eating? thankyou, it would mean alot :) xxx

Holly January 18, 2013 at 4:15 am

Hello, Great article! I came across this just now and did my BMI calculations and I want to loose 50 lbs by August 1st, 2013. My Basic Metabolic Rate is 1831.15 calories, my daily calorie needs based on your current activity level is 2838 calories. To reach my goal, it says I will need to reduce my daily calorie intake by 910 calories, which means to consume 1928 calories daily. I am afraid of loosing muscle during this process. Please help, and how many calories less do I consume to loose 1 lb per week?

Thank you,
Holly M.

Ray January 18, 2013 at 10:22 pm

Hi there,
I was wondering if you could help me out and give me your advice and recomandations..
I am trying to workout 3 times a week or more if possible. So far, I’ve exercised 3times this week. My goal is to lose 5-7lbs within 30 days.

I am a Female.
21 years old
5’3 tall
and 125 LBS.

How many calories should I burn a day and how many should i consume a day?
What can i do to lose this weight?

walid February 18, 2013 at 1:22 am

i am 160 kg height 180 cm how can i loose 80 kg and i have very big stomach what can i do

Lori February 19, 2013 at 2:22 pm

Hi Alex,
I’m a 45 y.o. female that stands 6’2 weighing 254. I have gained about 60 pounds over the past 5 years due to hormone changes and a hysterectomy. I have recently reduced my calorie intake to 1750 daily along, I also workout 5 days a week strength training and my recumbent bike for 51 mins burning about 460. My question to you, do you think that my goal of losing 50 pounds by June 1st is realistic??

Thanks in advance, Lori.

Sara February 20, 2013 at 12:51 am

I also lost ten pounds just cutting out sodas,sweets and bread. It all depends on what you eat a lot of , I think the more fruits and veggies you eat the less calorie counting you need to do. For breakfast I boil an egg and make a fruit smoothie , black coffee helps in weight loss too :)

Jenny February 20, 2013 at 1:57 am

I am 20 years old and weigh 180 pounds at 5 foot even. That is considered obese but I have been working out for about two months and eating right along with drinking tons of water and I will go from 175-180 and everywhere in between. I believe it is mainly water weight.
What am I doing wrong?

Alex February 20, 2013 at 5:14 pm
Willie W. March 27, 2013 at 12:37 pm

Great article. Thank you for a very simple calculator, it’s very easy to use it unlike on other sites.

Tanya April 3, 2013 at 4:31 pm

Hi there, I’m a 30 yr old stay home mom…I have been trying sooooo hard to lose weight, My thyroid is borderline hypo, just looking for something to kick start my metabolism??? Any advice would be great :) I have tried walking everyday at least 30mins, weight training 3 days a week im getting very discouraged

lucy April 11, 2013 at 7:29 pm

hello, im an 18 year old female who is 164 cm tall and weighs 130.2 lbs. i would like to lose 14 pounds in 4 months. how many calories should i be eating a day to lose this weight?
Many thanks, lucy

Trish April 13, 2013 at 11:34 pm

Hi

I’m 5″4, 24 years old and weighing about 61kg at present. I have added about a stone over the last few months that I am desperate to lose. I go to the gym 3-4 times a week and have been for last four weeks and do interval running for 2 miles, boxing, rowing and cycling. I also do body pump once a week. I am trying to control my diet by having bran flakes or porridge for breakfast and them quorn fillets and salad for lunch with fruit and then bran flakes or vegetables with noodles or rice for dinner (im vegetariane) and green tea nd fruit etc as snacks. I’m finding it really hard to lose the weight though for some reason. Trying to keep my calorie count to 1400 per day and then burning off about 350 minimum on the days I do go to the gym. I have found that my thighs have gotten bigger and it is really starting to depress me. Any advice or help you could give on where I am going wrong would be greatly appreciated.
Thanks.

Aditya April 17, 2013 at 5:33 am

Good work, Alex. This is going to help numerous people around the world. Just revise it once again for a few typos, e.g. you seem to have used “cal” and”kcal” interchangeably, at a number of places, which may confuse people.

Rose April 21, 2013 at 9:01 am

Hello Mr. Alex,
My name is Rose, I am currently 14 years old turning 15 this November 10, my height is 5.2 ft. I run on my treadmill everyday on 6mph on Incline 3 for 1 hour a day. My weight now as far as I know is 60 kilos, I would like to be 47 kilos on November 10, 2014 on my birthday, although if that is too unhealthy it could be on January 1, 2014. I also lift 6 lbs of weights everyday since It is fun for me and not time consuming for me, well for my schedule. I know that I am not overweight, I just want to lose weight for personal reasons. Although when school starts this June I am planning on exercising 30 mins a day, so as not to stress myself too much. Though I will try to start it as late as possible around July at least. I will still lift weights since I can do it while studying. And when I do start exercising 30 mins a day, I will try to only do that on school days. I eat 12000 calories usually, but about once or twice a week I get a bit too hungry so I end up eating 19000. Do you have any tips, suggestions in my plan Mr. Alex? If so I would be very grateful to any contribution you can give me.

toofin May 5, 2013 at 2:36 am

Based on your data, now I can plan to lose about 1kg per month by consuming around 1600 calories per day with a regular walk of about 2 miles everyday. Thanks for the help

Tina May 8, 2013 at 4:17 pm

I am a 39 year old woman and I weigh 310 lbs. I have been off and on dieting for 3 years and did lose 50 lbs once but the weight came right back on. I am now currently back at the gym every day and burning 500 calories and I consume 1500-2000 calories a day. Will I lose weight at this rate?
Should I increase my workout or cut down on my calories. As it is I still feel hungry and dont want to fail. I want to be able to be active with my daughter.

Julie May 9, 2013 at 1:21 pm

Hi my name is Julie I am a 5’8 and a half inches female and am 24 I want to lose 10 pounds in 2 weeks can you tell me please how many calories should I consume and burn in order to do so please? Julie xx

stephanie May 10, 2013 at 10:08 am

hey i just want to ask how can I calculate the calories that i consume everyday?and how can I consume 3403 calories daily?could you tell me some exercises? thanks

Sadia May 29, 2013 at 9:04 am

Hello . I’m 16 yrs and i’m 71 kgs i want to reduce 20 kgs approx in 90 days . And my height is 5ft 3 inch. Can i please know how much calories should i burn everyday?
Thanks :)

Frustrated June 1, 2013 at 1:38 am

I am a woman and I work out two times a day three times a week and am eating between 1400-1600 calories a day I’ve been doing this faithfully for thee months but I have not lost a pound and only like a inch in my waist. In also do weight training.what am I doing wrong? Do I need to eat more calories? HELP

joy June 13, 2013 at 6:35 pm

thanks. .im counting on you to help me understand how to loose weight in a good and healthy way. .GOD bless you. .

stef June 19, 2013 at 5:17 pm

I am 22 and work out 5 days a week. I want to lose 15 pounds in 47 days. I understand I need to consume about 1200 calories a day but how many calories a day do I need to burn?

sam July 4, 2013 at 3:56 pm

hi
my weight is 290 pounds and height 6′ 1. I wish to loose 80 to 100 pounds in one year and have started cycling vigorously for 30min and go for a 45 min walk every day. i started 1 and half month back and lost 7 pounds till now. i eat 1500 to 1800 calorie diet and wanted to know if i was doing it right? or do i need to add more to my activity level?

jisa July 12, 2013 at 5:06 pm

Hi alex I’m 23 years old and I’m 163lb I’m 5’4 I want to loose 15lb in 2months how many calories do I need to burn to loose the extra 15lb Thank you!

Kristin July 14, 2013 at 1:24 pm

Thank you for your help. I really need some motivation!

Emmie July 14, 2013 at 10:02 pm

Hi-
I have a mental block in figuring this out so maybe someone can help me.
I’m 27 yo, female, weigh approx 180 lbs, and I am 5’7″.
I burn about 750 calories per day hiking around 4.5-5 miles (most is high elevation, some downhill (about 1.5 of it) which I tend to run.
I aim to lose 40 or more lbs. I probably lose another 50-100 calories walking at lunch and doing other activities.
I consume about 800 cals per day. Sometimes it is 600, sometimes 1000. But typically around 800.
How much would I hypothetically be able to lose in a period of 120 days or 4 months?
Thanks!

Caroline July 16, 2013 at 8:38 pm

I tried doing my own calculations but my numbers just seem off from other websites. I am 158 lbs, 5’0″. It says my BMR is 1478.6 and my activity level is 1.725. I want to lose 38 lbs. calorie needs are 2551. I am in the gym with a trainer 2 times per week and exercise at gym by myself 5-6 days per week. Can you help with my numbers please? How many calories do I need and how many should I burn to achieve 38 lbs lost in 3 months?

Mr S July 22, 2013 at 11:10 am

I’m trying to lose my beer belly but at the same time gain some lean muscle, I used to do a lot of training for athletics so I know my schedules but never been a situation where I need to shed belly but also gain muscle, what should I do? I don’t want to lose the muscle I have right now

cherry July 23, 2013 at 7:57 pm

I am 27 year old female, 163 cm and I weight 80 kg. I am doing 40 mts workouts per day on elliptical and burning 700 calories per day. My goal is to reach 65kg in 2 months. Please tell me how many calories should I consume per day and how many calories should i burn per day to reach my goal.Thank you!!!

peters July 24, 2013 at 2:37 am

Hi! I have been trying to lose weight in the past 4 weeks and recently have been diagnosed with hypothyroidism, whats the best way of losing weight and how much roughly do i need to burn? i go to the gym 3x a week. i am 5’1 and 64kgs and my goal is to be 56kgs by december. hope you could give me any helpful tips! thanks.

Linda August 29, 2013 at 10:16 pm

I just want to know I am doing it right. I weigh 185lbs and I’m 5’4. I work out 5-6 times a week. I do about 30-45 mins doing cardio and then 20-30 mins on circuit training. I eat about 1400-1600 calories. I’m trying to eat healthier. I’m still working on that. But I do notice I don’t eat too much bad food anymore like I use to. I’m trying to lose about 50 pounds by March. So any advice or comments would be greatly appreciated. Thanks!

sara September 6, 2013 at 11:23 pm

My name is sara I’m 18 I weigh 220 pounds I do an hour of cardio a day how many calories should I being burning?

Aliyah September 8, 2013 at 1:48 pm

Hi i weigh 187 pounds and i want to lose 55 pounds , i hate sport , how i can lose this weight

Dona September 11, 2013 at 7:44 pm

I’m 32 years, 62kg wait and 5 ‘ 3″ height female. My belly too big and I want to reduce it and I want loose wait 10 kg. please tell me which exercise do u recommend me

kathy September 11, 2013 at 8:36 pm

Im 5’2 I weight 170 after giving birth I weight alittle more because I have a figured body
Im currently breastfeeding I get more cravings then usual to eat so im at 210 right now I dont eat a lot at sitting I eat alot of times
I need urgent help to lose weight fast. I need to weigbt 155 at the most

Rigo September 11, 2013 at 11:28 pm

My name is Rigo i’m 39 & i do an hour of cardio & 30min of weights 3-5 days a week my. Weight is 210 & i’m trying to lose 20 pounds any advice on curbing my appetite

Reereeyelhussein September 17, 2013 at 2:03 am

Hi, I weight 89 kilo and am 165 cm tall, I am 30 years old, and i have just started doing workout all days of the week I burn 500 calories per day, i need to know how much calories is allowed for me if I want to lose weight

Manas September 24, 2013 at 9:41 am

Hi,
I am Manas, I do daily 1000-1200 mts swimming in out 35-45 mins, I am 5feet 8 inches, and 80 Kg in weight, By profession I am IT professional so apart from swimming I don’t have much physical work, I want to shed 10Kg weight, after doing swimming for 3 months and measuring weight I didn’t loose a pound. Please Guide.

Thanks

Hannah September 28, 2013 at 5:16 pm

My names Hannah and I’m 16 years old. I’m 5’1 and range from 107-112 pounds. For a year or so I’ve been focusing on trying to be a much healthier person than I was before. This includes cutting out unhealthy food, running everyday, watching what I eat. Sometimes the most I eat is 1,200 calories. Mostly on accident. I just get full easily. I think though because of the lack of calories, my body is in starvation mode, holding every little extra thing I eat straight to fat. I’m confused on how many calories I should eat and burn just by exercising alone to lose weight and see improvement. Thanks.

veronica September 29, 2013 at 8:05 pm

I’m veronica, 182 lbs., 5′ 4. I want to lose 40 lbs. I would like to try to consume about 1320 calories a day. How much calories do I need to burn in a day?
Should I be consuming less calories and if so how many calories should I burn?

Also, how long on average could it take me to lose 40 pounds? Thanks co much.

Jackie Ross October 2, 2013 at 1:50 pm

Hello I’m a female who weigh 200 pounds I’m want to lose 50 pounds how much calories do I intake a day

pamela October 3, 2013 at 7:31 pm

Hi Alex,
I am 27 years, 5 feet 5 inches and I currently weigh 146 pounds.
I would like to lose 15 pounds by the first week in December, how many calories per day should I be eating? I am really motivated to do this :)
And I just wanted to say thanks for this wonderful opportunity to share and ask questions:)

John October 8, 2013 at 12:37 pm

Hi,

I am 32 and weigh 206 lbs, and 5ft 6″ in height.
Have been jogging from last 2 weeks, and burning calories at the rate of 700 kcals per day. (1.5 hrs).
I have lost 3.3 lbs in last 2 weeks, and i want to get to 165 lbs. Actually i feel good the whole day. I do drink a lot of water daily. Also, i eat less that 2000 kcal per day.

Is it good, the way i am doing it?

John

Nicole October 18, 2013 at 6:59 am

I use to weigh 238 lbs and started eating 1500 calories a day and working out burning on the treadmill 3500 calories a wk…I have lost 10 lbs a month…I’m currently 210 lbs and only have been doing my diet and exercise plan for 3 months…eating all the food groups drinking 60 ozs of water and moderate exercise has really helped…just some thoughts for those aspiring weight loss…

Peaches October 27, 2013 at 10:31 am

I am 45 yr old female I weight 220lbs I lost 45lbs I’m at a stand still for 3 mos now im workn out 6 times a week. I eat 1500 calories a day and im burning about 900 cal as well. Plz help should I consume less cal or burn more cal….

Jack robells October 29, 2013 at 2:52 pm

Hi I’m 15 and I’m 5 foot 6 and weigh 67 kg , I’d like to get to 58 kilograms by July , could you please tell me how many calories I should intake per day? Thankyou

Tara November 14, 2013 at 1:16 pm

HI,
Can you please tell me the amount of calories I should take. I need it quick as I am getting married in 50 days exactly. I weigh 84kgs and my height is 5′. I need to lose at least 15kg.

Ashley November 17, 2013 at 3:39 am

Hey I am a female I weigh 130 pounds I am 32 years old. I really want to lose 20 pounds. How many calories do I need to lose weight. And how many of those calories should I burn. Would like to lose 2 pounds a week. And how much exercise a day do I need to do a day. And what kind is walking on treadmill ok. Or what should I do. I am so tired of being so depressed about my weight. I am doing something wrong.

Sidney sargento December 5, 2013 at 2:55 am

Thank u so much for this info…it really helps me a lot and get motivated…

Kriss December 10, 2013 at 12:56 am

I’m 20 years old, (192cm) (140Kg) 306lbs (was) and somehow I got into a state of mind where I dont even need to eat almost at all (having a huge crush on a girl) its been going on for 14 or 15 days and I been losing about 2-3lbs per day (eating like 300-500Kcal per day) and I feel good I dont even feel tired or anything about activity I dont sport or anything like that but I move quite alot on foot like 5Km or so per day (3 miles)
now I am just wondering if its okey to lose that much weight per day dont want to lose muscle or anything but I feel that its okey as I am so heavily overweight I tend to keep going like that until I reach 110KG (242lbs) then I will prob. start consuming aprox 1000Kcal per day, my perfect goal would be to have about 10-20% fat in 2 months from now last time I checked I was 136Kg and 40%+ something fat %
also I am worried about having excess skin if I lose like 40Kg(88 lbs) in 2 months
I believe that my ideal weight would be 180-200lbs (80-90Kg); I’d be happy being anything below 100Kg and I tend to reach that in 2 months if I can keep up that state of mind.
Thinking of starting running like 10-20Km per day atleast speed walking to burn as many calories as I can to eat like extra 750-1000Kcal per day heres the question too how many calories would I burn say running 7-8Km/p/h or well go out for aprox 2-3 hours to physically exhaust myself as much as possible.

olivia December 14, 2013 at 9:07 pm

I actually dont want to lose weight. My issue is losing belly fat. I am quite slim, however would like to lose my belly fat for a flatter tummy.

Danya December 16, 2013 at 7:44 am

I’ve never been so confused in my intier life and I’m a Uni graduate .. 23 years old weight 152 .5’4 height. 1.5 moderately active.. Can someone pls seriously help me figure out how many calories I need to burn to lose 20 pounds in 60-80 days. Thank you really help me a great deal

ange January 6, 2014 at 9:32 pm

Hi I am 52. And weigh 170 lbs I would like to lose 10. Lb in a month how many calories should I consume . I am moderately active . Angie

Harish January 12, 2014 at 1:01 pm

Hi I m 26 by age and carry 89 kg weight . I want to reduce 4 kg in 90 days .can you please suggest me how much calories I should burn everyday.

Lacey January 13, 2014 at 11:23 pm

So I can go all morning doing great not eating bad at all, do my exercise. I even make a healthy lunch. But after lunch it’s like I want sweets and salts. It totally ruins my hole morning of working so hard to be healthy. What are something’s I can do to prevent those sweets and salty cravings! It absolutely sucks. Also one more question is there a big difference if I walk/jog inside or outside? Is one more better for me? Thank you!!

jordan January 16, 2014 at 11:42 pm

Why do people keep asking poor Alex to calculate their calories for them? USE THE CALCULATOR, that’s what it’s there for. And really, you should be consulting your physician or a dietician if you have specific nutrition-related questions – especially if you are taking meds or have current health issues.

Thanks for the awesome calculator. Very helpful!

Shelby January 25, 2014 at 5:16 pm

i am about 5″8 and weigh around 135-139 lbs. My goal is to lose at least 15 lbs. Most people say this isn’t healthy for me but i want to barely have any fat on me and a peak of abs. I am currently going to try a workout plan I made myself. I am going to do the biggest loser workouts every other day and run 30-35 in and do ab workouts, squats, and lunges at night. On the other days I am going to do a Jilllian Michaels Body Revolution workout and run 30-35 min and then do the same excercies(abs,squats,lunges) at night and have maybe 2 rest days a week. Plus i only eat less than 1500 cal a day. I hope all this work pays off, Any tips?

martin pugh January 29, 2014 at 5:34 pm

Hi, im consuming less calories than im using by a considerable amount according to your calculator and have been doing cardio and weights 4 times a week, however i dont seem to be losing any weight. Is it true that weight can actually increase due to firming/gaining muscle??

Thanks

Martin

Linzzay February 14, 2014 at 9:10 pm

Hi I am 32 years old and i weight 180 pounds. I am 5 feet 5 inches. I am currently going to the gym and trying to burn as many calories as possible but i do not want to over do it. I want to loose at least 40 lbs. I want to have a goal as of to how many calories should i burn daily to loose 30 lbs in five months. Please help :(

SUMIT JAIN February 20, 2014 at 6:44 am

I am 33 year old male, 167cm and my weight is 78.5 kg. I walk 1.5 K.m. daily and burn 400 Calories every day by exercise , I would like to lose 12 Kg in 90 days. Please tell me how many calories should I consume per day.

Andy March 4, 2014 at 3:31 pm

Great calculator

NK March 5, 2014 at 2:01 pm

Hi,

I am a 33 yr old Male. I am 173 cms, 93 kgs and have a not so good-looking paunch to deal with. My daily intake is ~3000 kCals. My ideal weight I guess should be ~ 75 kgs. I’ve started exercising in the gym and here are my stats:
1. I run on a treadmill for about 20 mins burning ~250 calories.
2. Then, I run / fast-walk on the Eliptical Cross Walker for about 25 mins burning ~250 calories.
3. Then, I do some tummy crunches (about 2 sets of 10 repititions each)
4. Then, continue with some machine training – Lad, Bench-press etc. for about 10-15 mins.
Is this kind of exercise regime sufficient for me to get to my ideal weight in 90 or 120 days?

Regards,
NK

Janine March 7, 2014 at 6:00 pm

Hey there, im 28 year old female and I want to lose 40 pounds in 3 months, I weight 185 pounds now, I have may wedding coming up a my dress fitting to do. So I need to lose it fast, I had a baby 6 months ago, I do cardio 6 days a week and weight train 2 days a week. What calories woulf I have to have a day to lose this?

ebony March 10, 2014 at 10:13 pm

I woul like to lose between 15 – 20 pounds

alan March 18, 2014 at 10:55 pm

Hi. The calculator says I need to take in 1087 calories a day. I current work out 5 times per week burning 800 calories a day. Does that mean I need to take in 1887? I’m currently taking in around 700 cals and burning 800. Thanks

Beccy Overton March 19, 2014 at 10:01 pm

ive done the calulations which helped and ive been excercising regularly since the beginning of the year. ive already lost 9.5kg. ive just started introducing weights to my training. im aiming for another 2.5kg weight loss asap with a daily calorie intake of 1340. should I be burning more than this each work out toloose more weight? I seem to be stuck at the moment and feeling very very defeated.

mindy March 26, 2014 at 12:45 am

My name is Mindy I am 34 years old I exercise 3 times a week or more i drink lots of water . I want to lose 20 pounds by June 2014 how do i reach my goal? I am 5 ” 5 weight now 185 pounds

Simone April 2, 2014 at 4:47 pm

Hi there
I’m female aged 21, Weight 62kg and height 169. I exercise most days cardio about 30-40 and weight. I have just started getting into a routine with exercise over the last 2 weeks. I am looking at loosing 5kg in a month or 2? Is this realistic and what clarion intake am I looking at to do so? Thanks !!!!!

Jade April 3, 2014 at 6:21 pm

So how do I figure out how many calories I’m eating in a day if I eat mostly all foods that do not come from a box with labelling

Ciara April 15, 2014 at 10:22 pm

Hi I’m 23 and way ten and a half stone , I’m 5,6 while my body MAss index is fine body fat is fairly bad I want to lose at least 2 stone I will stop sooner if u look to thin , what calories should I take daily I’m giving myself 6 months to try to do this , I’m walking and jogging for 40 mins a day so far I have lost 8 pounds in the last 3 weeks I know it. Will slow down thanks x

rajesh June 3, 2014 at 4:47 pm

I weigh 126 kilos and my height is 6feet 3 inch. I want to cut down 15 kilos in 75 days, how much calorie intake I should do in a day

abhijit July 17, 2014 at 8:45 pm

i’m 5’5 and my weight is 76.5 I want to loose 4-5 kg of wt with in 1 or 2 months is it possible

Kathryn August 16, 2014 at 10:29 pm

Hello, I’m 5’9 and weigh 219 pounds. I’m a 21 year old female.

I want to lose about 50-60 pounds. In the last week, I’ve lost 4, but I’m not sure if I’m doing it correctly. I work two jobs, one where I sit at a computer all day for 8 hours, and one where I hostess at a restaurant. Walking and standing, serving trays and carrying drinks for 4-5 hours a day, 20-30 hours a week. I’ve also started stationary cycling for 20-25 minutes a day, doing 20 second sprints and 40 second rests — I try and do this 5 times a week.

What’s my activity would you say? Light, moderate? I’m just not sure!

Thanks!

Nasreen October 13, 2014 at 6:52 pm

It is very useful .Thank u

Leave a Comment


+ 1 = ten