Use our calorie intake calculator to find out how many calories you need to lose weight. Eating right is already hard enough, so use this calculator to take the guesswork out and calculate your specific daily caloric needs to lose body fat and keep it off forever. To make sure you keep your body guessing and avoid hitting a weight loss plateau, we have also included a 7 day zig-zag calorie cycle breakdown which increases and decreases overall calories each day. For long-term fat loss, focus on losing 1-2 pounds per week. To take off 1 pound per week, you need to create a deficit of 500 calories per day. You can do this by eating 250 fewer calories a day and burning off an extra 250 calories through exercise.