Calorie Calculator for Weight Loss

Calories are the way that we measure the energy that we get from food. We need food to fuel our bodies, but you can gain weight if you take in more calories than you use. Understanding how many calories are in your food and how many calories you need to perform day-to-day activities can help you meet your weight loss goal and maintain a healthy weight.

How Many Calories Should You Eat in a Day?

In order to lose weight, it is necessary to take in fewer calories than you burn. Your ideal calorie intake will vary depending on your age, height, and activity level. If you are preparing for or have had bariatric surgery, your calorie needs may be different. Use this convenient calorie calculator to estimate your calorie goal.

Calorie
Calculator

Age

Height

Weight

Select the statement that best describes your usual activity level.

Inactive - never active Somewhat Active - light to moderate activity Active - moderate most days or vigorous three times a week Very Active - vigorous activity

Your estimated daily calorie needs (rounded to the nearest 50 calories) are:

1650 calories - Inactive 1800 calories - Somewhat Active 2000 calories - Active 2300 calories - Very Active

Calories----

Inactive Somewhat Active Active Very Active

Meal Planning to Meet Your Calorie Goal

Once you have an idea of how many calories you should eat each day, the next step is making a plan to meet your goal. Planning ahead can take the guesswork out choosing foods and ease the anxiety of deciding what to have at meal times. Working with an expert can help you ensure that you are getting proper nutrition. Registered Dietitian, Lin Lin Shao, has created 2 week plans designed to promote weight loss. Use these meal plans as inspiration for your own healthy eating, but keep in mind that your individual calorie and nutrition needs may be different. Contact Lin Lin or a Registered Dietitian near you for personalized calorie, nutrition, and recipe recommendations.

Learn More About Meal Planning

Burning Calories

If weight loss is an equation between calories eaten and calories burned, then your food intake is just one part and your activity is the other element. Incorporating movement and exercise into your day has many health benefits and can also help you burn calories. Learn more about exercise for weight loss and use the chart below to learn estimated calorie burns of different activities.

Calories Burned at a Moderate Pace

Activities

In 1 Hour

In 30 Minutes

Hiking

370

185

Light Gardening/Yard Work

330

165

Dancing

330

165

Golf (Walking or Carrying Clubs)

330

165

Bicycling

330

145

Walking

330

140

Weight Training (General Light Workout)

330

110

Stretching

330

The TLC Surgery Doctors have either authored or reviewed and approved this content.