If you want to lose weight, you should eat less than your body needs to repair tissue and physical activity. If you eat more than your body needs, the excess food can be stored as muscle, but generally stored as fat. By counting calories from food, it will be easier to lose weight during a diet. When you know the calorie content of foods, you can avoid foods high in calories and can choose low-calorie foods that allow you to lose weight and meet their nutritional needs. However, not all plans to reduce your intake of calories a day to lose weight are healthy. Therefore, it is very interesting to use a daily calorie calculator, which indicates the number of calories we should reduce, on a day to day diets or with a normal diet, to achieve our goals of losing weight.
For that, we recommend you to use this calculator at weightofthenation.org that we find accurate because it is based on the Mifflin-St Jeor equation. All you have to do is to enter in your data (age, weight, sex, height, amount of weight you would like to shed and for how long) to plan your diet. The result, while it is approximate, is more accurate than the result obtain using the first basal metabolism equation (the Harris–Benedict equation).
This calculator will tell you how many calories you should eat each day to maintain your weight or how many calories are needed to achieve weight goals you set, letting you know when plans are not healthy. If the desired target weight loss is excessive (or over a too short period of time), it will tell you that losing weight quickly or decreasing that amount of calorie intake below the required calories is not healthy.