How much do you weigh?
How old are you?
How tall are you?
Are you female or male? Female Male
How active are you?
Sedentary (little or no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/sports & physical job or 2x training)

Your Total Energy Expenditure:

To lose weight you have to create a calorie deficit either by eating less or exercising more. For weight loss you would want to subtract 500 calories per day from your Total Energy Expenditure and this will allow you to lose 1 pound of body fat a week. You can create an even greater calorie deficit by exercising.