Weight Loss Calculator

Weight Loss Plan

Fill out the form and click Calculate to see your personalized weight loss plan.

You'll get daily calorie targets and an estimated timeline to reach your goal weight.

Plan your weight loss journey with our free calculator. Get personalized daily calorie targets, estimated timeline to reach your goal weight, and weekly weight loss rate based on your profile.

Understanding Weight Loss

Weight loss occurs when you consistently consume fewer calories than your body burns. This calculator helps you determine your daily calorie needs based on your age, gender, weight, height, and activity level, then creates a moderate calorie deficit to promote healthy, sustainable weight loss.

How the Calculator Works

Our weight loss calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), which is the number of calories your body needs at rest. It then applies an activity multiplier to determine your Total Daily Energy Expenditure (TDEE).

For weight loss, the calculator creates a moderate calorie deficit (typically 500 calories per day), which is designed to produce a safe weight loss rate of about 0.5 kg (1 lb) per week. This approach is considered sustainable and healthy by nutrition experts.

The Weight Loss Formula

The formula used in this calculator is:

For males:
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5

For females:
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161

TDEE = BMR × Activity Multiplier
Daily Calories for Weight Loss = TDEE - 500

Tips for Healthy Weight Loss

  • Set realistic goals: Aim for a weight loss of 0.5-1 kg (1-2 lbs) per week.
  • Focus on nutrition: Eat a balanced diet rich in protein, fiber, and nutrients.
  • Stay hydrated: Drink plenty of water throughout the day.
  • Include physical activity: Combine diet with regular exercise for best results.
  • Get enough sleep: Poor sleep can interfere with weight loss hormones.
  • Track your progress: Monitor your weight weekly rather than daily.

Important Considerations

This calculator provides estimates based on formulas and averages. Individual results may vary based on factors like metabolism, medical conditions, and consistency with diet and exercise. The calculator also sets a minimum calorie floor of 1,200 calories per day, as consuming fewer calories than this is generally not recommended without medical supervision.

Always consult with healthcare professionals before starting any weight loss program, especially if you have existing health conditions or concerns.