Calorie Burn Calculator For Weight Loss

Despite eating healthy, have you ever thought about why some people seem to lose weight faster while others struggle even with exercise? Well, understanding how many calories your body burns daily and how to create the right calorie deficit to burn more calories than you eat becomes important. To make your work easier, a calorie burn calculator for weight loss does the work for you!

Losing excess weight is not just about exercising or eating less but about how much energy your body needs and how to balance food intake with activity levels. A calorie burn calculator for weight loss helps you figure out how many calories you burn each day based on your age, weight, exact height, activity level, and lifestyle.

No more guessing or extreme restrictions—just science-backed planning that fits your lifestyle. In this blog, we’ll break down the proven four steps of the calorie burn calculator for weight loss so you can confidently calculate and plan your calorie deficit for steady, healthy weight loss. So, let’s dive in!

1. How To Use Calories Burn Calculator For Weight Loss?

2. How Many Calories Burn Per Day To Lose Weight?

3. Is 1200 Calories A Day Enough To Lose Weight?

4. The Final Say

5. FAQs

6. References

How To Use Calories Burn Calculator For Weight Loss?

How To Use Calories Burn Calculator For Weight Loss

Using a calorie burn calculator for weight loss is a simple way to understand your daily energy needs. These calculators often use formulas like the Harris-Benedict to estimate your present Total Daily Energy Expenditure (TDEE) by considering your resting calorie burn (basal metabolic rate) and how active you are.

Consider this step-by-step process to use the calorie burn calculator for weight loss to maintain the energy balance and make informed dietary and activity decisions:

1. Calculate Your Basal Metabolic Rate (BMR)

This means the number of calories your body burns just to stay alive at rest. You'll need your weight in kilograms (kg), height in meters (m), and age in years.

Use the correct formula based on your gender:

For Men: (9.65 × weight in kg) + (573 × height in m) – (5.08 × age in years) + 260
For Women: (7.38 × weight in kg) + (607 × height in m) – (2.31 × age in years) + 43

2. Determine Your Activity Level

Think about how active you are in a typical week. Choose the activity level that best describes you and its corresponding point value:

Sedentary (little to no exercise): 1.2
Lightly Active (light exercise 1–3 days/week): 1.37
Moderately Active (moderate exercise 3–5 days/week): 1.55
Very Active (hard exercise 6–7 days/week): 1.725
Extra Active (very hard exercise/physically demanding job): 1.9

3. Calculate Your Total Daily Energy Expenditure (TDEE)

Multiply your calculated BMR (from step 1) by the activity level point value you chose in step 2.

TDEE = BMR × Activity Level Factor
This result estimates the number of calories you burn on an average day.

4. Create A Calorie Deficit For Weight Loss

To lose weight, you are required to have fewer calories in meals than you burn.

A standard recommendation is to create a deficit of 500 to 750 calories daily to lose approx 1 to 1.5 pounds (0.45 to 0.68 kg) per week.
Target Daily Calorie Intake for Weight Loss = TDEE - Calorie Deficit

For example, imagine a 52-year-old woman who is 5 feet 6 inches tall plus weighs 165 pounds. She goes for brisk walks 3-4 times a week, so we'll consider her slightly active.

Here's how we'd use the steps to calculate the targeted calorie burn for her:

1. Convert Measurements

Weight: 165 pounds ÷ 2.20462 = approximately 74.8 kilograms (kg)
Height: 5 feet × 0.3048 meters/foot = 1.524 meters 6 inches × 0.0254 meters/inch = 0.1524 meters
Total height = 1.524 + 0.1524 = approximately 1.676 meters (m)
Age: 52 years

2. Calculate BMR (for women)

(7.38 × weight in kg) + (607 × height in m) – (2.31 × age in years) + 43 (7.38 × 74.8) + (607 × 1.676) – (2.31 × 52) + 43 = 551.904 + 1017.332 – 119.12 + 43 = 1493.016 calories (approx)

3. Determine Activity Level

Going for brisk walks 3-4 times a week fits the slightly active fitness level.
Activity Level Factor = 1.37

4. Calculate TDEE

TDEE = BMR × Activity Level Factor 1493.016 × 1.37 = 2045.43 calories (approximately)

5. Create A Calorie Deficit For Weight Loss

To lose weight, this woman needs to consume fewer than 2045 calories per day. Let's aim for a 500-calorie deficit:

Target Daily Calorie Intake = TDEE - 500 2045.43 - 500 = 1545.43 calories (approximately)
Therefore, a 52-year-old woman who is 5 feet 6 inches tall, weighs 165 pounds, and is slightly active burns approximately 2045 calories per day.
To lose weight at a set rate of about 1 pound per week, she could aim to consume around 1545 calories per day.

Note: This is still an estimate. Your results can vary, and always consult with a registered dietitian for personalised guidance.

Try ToneOp Fit's personalised Balanced Diet Weight Loss Plan, which emphasises whole foods like fruits, fresh vegetables, and seeds for sustainable weight loss. The plan features a personalised diet, ensuring you receive nutrition without additional supplements. Access to over 40,000 daily healthy recipes allows you to enjoy variety that supports your weight loss journey.

Also Read: How to Calculate Calorie Intake for Weight Loss

How Many Calories Burn Per Day To Lose Weight?

To lose excess weight, you need to burn more calories than you eat. This difference is called a calorie deficit. But it's not possible to give you an exact number of calories you need to burn to lose weight in an effective weekly workout plan, as it depends on many things, like your current weight, activity level, age, sex, and how quickly you want to lose weight.

However, here's a general idea to help you understand the relationship between creating a daily calorie deficit and the expected rate of weight loss per week. Take it as a reference and personalise it. You need to burn more calories than you consume, and the extent of this daily calorie difference influences how much weight you might lose over a week.

Goal Weight Loss	Approximate Calorie Deficit Per Day Needed
1 pound (approx. 0.45 kg)	500 calories less than you burn
2 pounds (approx. 0.9 kg)	1000 calories less than you burn

Note: It's not recommended to go below 1200 calories per day for women or nearly 1500 for men without consultation, as it can be challenging to get enough nutrients. So, use the calorie burn calculator for weight loss to get your exact calorie counts.

Also Read: 14 Full-Body Weight Loss Exercises That Work The Best!

Is 1200 Calories A Day Enough To Lose Weight?

Yes, but not for all! People who live mostly inactive lifestyles could find 1200 calories to be a useful gap between what they consume and what their bodies burn, which results in weight loss. Different individuals face different circumstances regarding this matter. Active individuals would probably find 1200 calories insufficient because it reduces energy and nutritional value. So, before starting any weight loss plan, use a calorie burn calculator to develop a better plan of your daily calories and food requirements.

Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss

The Final Say

A calorie burn calculator for weight loss is a helpful starting point to understand the energy balance needed to lose excess calories. With these estimates of your daily calorie expenditure and deficits, make informed dietary choices and activity levels. Also, consider your dietary patterns and make changes for a truly personalised and sustainable weight loss journey.

FAQs

1. How many calories do I need to burn to lose weight?

To lose weight, you usually need to burn more calories than you eat. A common rule is that burning about 3,500 extra calories equals losing around 1 pound of fat. So, to lose one pound a week, you might aim to burn about 500 more calories each day than you consume.

2. What are the key differences of calories burned vs weight loss calculator?

A 'calories burned' calculator estimates the energy you use through activity. A 'weight loss' calculator advises on calorie intake to reach your goals. One tracks spending, and the other helps you plan your eating.

3. How many calories are to be consumed to lose weight on a liquid diet?

Depending on your needs, you still need a calorie deficit on a liquid diet, perhaps aiming for 1200-1500 calories. Ensure your liquid diet is nutritious and not too low.

References

About ToneOp Fit

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform with ToneOp.

Weight Loss

Calorie Burn Calculator For Weight Loss: 4 Steps To Plan Calorie Deficit!

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