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🔢 Sustainable fat loss – science-backed

Calorie Calculator to Lose Weight

Calculate your optimal calorie deficit for sustainable weight loss – without muscle loss or yo-yo effect.

🔢 Calorie Calculator

Calculate your daily total energy expenditure (TDEE)

🔢 Calorie Calculator

Calculate your daily total energy expenditure (TDEE)

How Do I Calculate How Many Calories I Need to Lose Weight?

Step 1: Calculate your TDEE (total daily energy expenditure). Step 2: Subtract 300–500 kcal (moderate deficit). At a 500 kcal daily deficit, you lose approximately 0.5 kg of fat per week (1 kg fat ≈ 7,700 kcal). NutriLumo calculates this automatically based on your body data.

How Large Should the Calorie Deficit Be?

Moderate deficit (300–500 kcal): Recommended for most people. Sustainable weight loss, minimal muscle loss. Aggressive deficit (500–750 kcal): Only for short phases. Increased risk of muscle loss. Very aggressive (>750 kcal): Not recommended. Often leads to nutritional deficiencies and yo-yo effect.

Why Isn't Calorie Counting Alone Enough?

The quality of calories is crucial. 500 kcal from protein is significantly more satiating than 500 kcal from sugar. NutriLumo optimises not just your calorie deficit, but also the macro distribution for maximum satiety and muscle retention.

Create a Meal Plan Based on Your Calories

Personalised recipes, weekly plan & tracking – instantly with NutriLumo Premium

🚀 Start for Free📅 View Meal Plans

Frequently Asked Questions

How many calories per day to lose 1 kg per week?+
Approximately 1,000 kcal deficit daily (1 kg fat ≈ 7,700 kcal). However, this is too aggressive for most people. A 500 kcal deficit (0.5 kg/week) is more realistic and sustainable.
What is the minimum calories I should eat?+
Women: at least 1,200 kcal/day. Men: at least 1,500 kcal/day. Below this, nutrient deficiencies and muscle loss are likely.
Should I eat protein while losing weight?+
Yes – high protein intake (1.8–2.2 g/kg) while losing weight protects against muscle loss and increases satiety.
Why am I not losing weight despite a calorie deficit?+
Common causes: calorie counting errors, underestimated activity level, water retention, metabolic adaptation. NutriLumo helps you track your actual deficit.

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