Estimate how many Calories and kilojoules you burn in a day, and what to eat to lose about 0.25, 0.5 or 0.75 kg a week. Built for kilograms and centimetres. For adults only.
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Step 1: your resting energy. It uses the Mifflin-St Jeor equation. For women, that's 10 × weight in kg + 6.25 × height in cm − 5 × age − 161. For men, the last number is +5.
Step 2: your maintenance. It multiplies that by your activity level: 1.2, 1.375, 1.55 or 1.725.
Step 3: your deficit. It takes off 250, 500 or 750 Calories a day. It uses the rule of thumb that 1 kg of weight change is about 7,000 Calories, so 500 a day is about 0.5 kg a week. Other sources use up to 7,700, and real bodies don't follow any rule exactly.
A 35-year-old woman, 165 cm and 75 kg, lightly active. Her estimated maintenance is 1,987 Calories (8,310 kJ).
| To lose about | Calories a day | kJ a day |
|---|---|---|
| 0.25 kg a week | 1,737 | 7,270 |
| 0.5 kg a week | 1,487 | 6,220 |
| 0.75 kg a week | 1,237 | 5,180 |
Start from your maintenance, the number this calculator estimates, and eat a little less than that. A common starting point is about 500 Calories a day under maintenance.
That depends on you, so talk to your GP if you're unsure. Harvard Health says calorie intake shouldn't fall below 1,200 a day for women or 1,500 for men, except under a health professional's supervision. This calculator won't show a target below those.
Multiply Calories by 4.184. So 1,500 Calories is about 6,280 kJ. Australian food labels usually show kilojoules.
It isn't for anyone under 18, pregnant or breastfeeding, or living with or recovering from an eating disorder. If you have a medical condition or take medication that affects your weight, ask your doctor first.
Not necessarily. CalCut sets its own target when you start. This page is a separate estimate, so the two can differ.
Next: How many steps burn a given number of calories · Fast food calories in Australia
This is general information, not medical advice. Food isn't something you have to earn back. If food or exercise feels hard to manage, Butterfly Foundation's helpline is 1800 33 4673 (hours and web chat).
A$1,000 every month to whoever's the most consistent. Most points for hitting your two daily rules wins. Weight lost never scores. How it works · Full terms
Not open if you're pregnant or breastfeeding, or are living with or have a history of an eating disorder. You're still welcome to use the app. If you're under medical supervision or take medication that affects weight, appetite or activity, ask your doctor before entering.
Scan a barcode, take a photo or describe your meal. A$1,000 every month to whoever's the most consistent. Most points for hitting your two daily rules wins. Terms.
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