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This Calorie Calculator is based on the Mifflin - St Jeor equation. The calories needed to maintain your weight equal to the BMR value, multiplied by an activity factor. To loss 1 pound, or 0.5kg per week, you will need to shave 500 calories from your daily menu. The best way to lose weight is through proper diet and exercise. Try not to lower your calorie intake by more than 1,000 calories per day, and try to lower your calorie intake gradually.
Calculate your total calorie needs for weight loss. In order to lose one pound of fat each week, you must have a deficit of 3500 calories over the course of a week. Cutting out about 500 calories each day will result in a 3500 calorie deficit over the course of the entire week.