How Many Calories Do I Need to Lose Weight?

Work out your exact daily calorie target for fat loss, step by step.

How Many Calories Do I Need to Lose Weight?

Fat loss is a calorie deficit. Everything else is detail.

Step 1 — BMR

Mifflin-St Jeor: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5 (men) or - 161 (women).

Step 2 — TDEE

Multiply BMR by activity factor 1.2 to 1.9. Use the TDEE calculator.

Step 3 — Deficit

Subtract 15-25%. That is roughly 0.5-0.8 kg of fat per week. Keep protein at 1.6-2.2 g/kg via the protein calculator.

By Khalid Namra — founder of MKFIT and CEO of Namra Tech.