How to Calculate Calories for Weight Loss?

Thinking of shedding those extra kilos but not sure where to start? The secret lies in one word: calories. Understanding how many calories for weight loss your body needs and how to create a calorie deficit can make all the difference in your weight loss journey.
Let’s break down how to calculate calories for weight loss, using formulas backed by research, and explain how to make sense of it all with food in the picture.
Firstly, What Are Calories?
Calories are the units of energy your body needs to function. Whether you’re watching Netflix, climbing stairs, sleeping, or even breathing, every activity burns calories.
But when you consume more calories than you burn, the excess gets stored as fat. Over time, this leads to weight gain.
To lose weight, you need to create a calorie deficit – that means eating fewer calories than your Total Daily Energy Expenditure (TDEE).
Step 1: Calculate Your Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at rest. It depends on your age, weight, height, and gender.
Use the Mifflin-St. Jeor’s formula:
- For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 - For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Example (for an Indian woman):
Weight = 70 kg, Height = 160 cm, Age = 30
BMR = (10 × 70) + (6.25 × 160) – (5 × 30) – 161 = 1389 kcal/day
Step 2: Determine Your Total Daily Energy Expenditure (TDEE)
Next up is your TDEE – Total Daily Energy Expenditure. This includes the calories burned through daily activities, not just rest.
Multiply your BMR by your activity level:
Activity Level | Multiplier |
Sedentary (little to no exercise) | 1.2 |
Lightly active (1-3 days per week) | 1.375 |
Moderately active (3-5 days per week) | 1.55 |
Very active (6-7 days per week) | 1.725 |
Continuing our example:
BMR = 1389, Moderately active
TDEE = 1389 × 1.55 = 2153 kcal/day
Many people overestimate their activity levels, and understanding actual activity is crucial. For simplicity, here are some examples of physical activity levels for you to compare with your own physical activity levels.
Sedentary Lifestyle: Someone who commutes by car, sits at a desk all day, doesn’t walk post-dinner, and spends evenings watching TV or using social media.
Lightly Active Lifestyle: Someone who walks occasionally, climbs stairs once in a while, but does not follow a consistent workout routine.
Moderately Active Lifestyle: Someone who walks or cycles regularly, takes stairs instead of lifts, and goes for an evening walk or gym session 3-5 days a week.
Very Active Lifestyle: Someone who exercises most days, lifts heavy loads, and has an active job requiring constant movement.
Step 3: Create a Calorie Deficit for Weight Loss
To lose weight, reduce your intake below your TDEE.
Studies suggest that a deficit of 500 – 1000 calories per day is ideal to lose about 0.5 to 1 kg per week – a healthy, sustainable pace.
Target intake for our example lady:
2153 – 500 = ~1650 kcal/day
So, if your TDEE is 2153 kcal, aim for a daily intake of 1650–1700 kcal for weight loss.
IMPORTANT NOTE: Very low-calorie diets (<1200 kcal/day) can be harmful, especially for women. So always aim for balance, not crash diets.
Indian Food & Calorie Tracking – What You Should Know
Tracking calories with Indian food can be tricky. Dal, sabzi, roti, biryani – we eat in bowls and spoons, not always in grams. But don’t worry! Here’s a rough calorie guide for common Indian foods:
Food Item | Calories (approx.) |
1 Roti (small, without ghee) | 70–80 kcal |
1 Katori Dal (150ml) | 120–150 kcal |
1 Katori Rice | 200 kcal |
1 Regular Samosa | 250 kcal |
1 Idli | 60–70 kcal |
1 Small Poha Bowl | 180–200 kcal |
But here’s something important to keep in mind: So, don’t rely on these numbers blindly. This is where calorie-tracking tools like Fitterfly can help. With Indian recipes factored in and portion visuals to guide you, you’re not left guessing how many calories are in your homemade food. |
Tips for Sustainable Weight Loss
- Don’t go below 1200 kcal/day, especially for women.
- Regularly track your food intake using a journal or app.
- Review your calorie needs every 4-6 weeks as you lose weight.
- Combine calorie counting with a balanced diet – include protein, healthy fats, fibre, and complex carbohydrates.
- Stay physically active – brisk walks, yoga, strength training, or dance workouts count!
But Why Especially Women Should Not Go Below 1200 Calories Per Day?
Compared to men, women typically have less lean muscle mass and a slower metabolic rate. Muscle burns more calories than fat, even at rest. That means women often require fewer calories to maintain their body functions, but also need every one of those calories to keep systems running smoothly. According to studies, 1200 kcal/day is considered the bare minimum to provide sufficient energy and nutrition for most women, especially when trying to lose weight safely.
Going below this:
- Puts your body into “starvation mode”
- Leads to muscle loss instead of fat loss
- Can cause nutritional deficiencies
- Triggers intense cravings and binge cycles
Important Note:
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So if you’re tempted to crash diet, pause. Nourish your body instead. Focus on a calorie deficit, not a nutrient deficit. Eat smart, move regularly, and make slow, sustainable progress.
If you’re unsure about how many calories are right for you, especially if you’re dealing with hormonal conditions (like PCOS or thyroid imbalance), it’s best to consult a nutrition expert.
How We At Fitterfly Can Help?
Honestly, counting calories every time you eat isn’t as straightforward as counting almonds. But that’s where Fitterfly comes in!
Our Fitterfly app is designed with Indian eating habits in mind. With a vast database of Indian meals, from homemade sabzis and rotis to restaurant-style dishes, you can easily log your meals without second-guessing.
But we don’t stop at calorie counting. Fitterfly also helps you:
- Set personalised weight loss goals
- Track your progress with real-time feedback
- Get expert-led nutrition and fitness guidance
- Stay accountable with reminders and habit tracking
Now, no more guesswork, no more crash diets, just a scientific, Indian-friendly way to eat better and feel great.
What are you waiting for? Call us at 08068507599 to schedule a one-on-one consultation with our experts!
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.