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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.
Calculating Weight Loss on 1,200 Calories per Day. After estimating your daily calorie needs using the Mifflin-St Joer equation, you can calculate your weight loss on a 1,200 calorie per day diet. daily 500 calorie deficit should theoretically result in one pound of weight loss over the course of a week. You can create a 500 calorie deficit each day by taking in 500 fewer calories then you need.