Weight Loss Calculator
Reach Your Goal Weight Safely
Calculate your personalized daily calorie intake for safe and effective weight loss based on your BMR, activity level, and weight loss goals.
Create your sustainable weight loss plan with science-based calculations
Adjust the sliders to create your weight loss plan
Goal weight must be less than current weight
Understanding Weight Loss
How Weight Loss Works
Energy Balance
Weight loss occurs when you consume fewer calories than you burn, creating a calorie deficit. Your body then uses stored fat for energy, resulting in weight loss.
The 3,500 Calorie Rule
Traditionally, 1 pound of fat equals about 3,500 calories (or 1 kg = 7,700 calories). However, weight loss isn't always linear due to factors like water retention and metabolism changes.
Sustainable Approach
Gradual weight loss of 0.5-1 kg (1-2 lbs) per week is more sustainable and helps preserve muscle mass while losing fat. Rapid weight loss often leads to muscle loss and metabolic slowdown.
Factors Affecting Weight Loss
Metabolism
Your metabolic rate determines how many calories you burn at rest. It's influenced by age, gender, genetics, muscle mass, and activity level.
Body Composition
Muscle tissue burns more calories than fat tissue. Strength training helps preserve muscle during weight loss, maintaining a higher metabolic rate.
Hormones & Sleep
Hormones like insulin, cortisol, and leptin affect hunger and fat storage. Poor sleep disrupts these hormones, making weight loss more difficult.
Effective Weight Loss Strategies
Nutrition
- • Focus on whole, unprocessed foods
- • Eat adequate protein (0.8-1g per kg body weight)
- • Include plenty of vegetables and fiber
- • Stay hydrated with water
Exercise
- • Combine cardio and strength training
- • Aim for 150+ minutes moderate activity/week
- • Include resistance training 2-3x/week
- • Stay active throughout the day
Lifestyle
- • Get 7-9 hours of quality sleep
- • Manage stress levels
- • Track your progress consistently
- • Be patient and consistent
Common Weight Loss Mistakes
❌ What to Avoid
- • Extreme calorie restriction
- • Eliminating entire food groups
- • Relying only on cardio exercise
- • Expecting linear progress
- • Ignoring portion sizes
✅ Better Approach
- • Moderate, sustainable deficit
- • Balanced, varied nutrition
- • Combine cardio with strength training
- • Focus on long-term habits
- • Practice mindful eating
Weight Loss Formula
1. Basal Metabolic Rate (BMR)
We use the Mifflin-St Jeor Equation, which is considered the most accurate for most people:
2. Total Daily Energy Expenditure (TDEE)
TDEE is calculated by multiplying BMR with an activity factor:
3. Weight Loss Calculation
4. Safety Guidelines
Key Facts
This is the energy equivalent used in weight loss calculations.
The imperial equivalent for weight loss planning.
Of your total daily energy expenditure.
Requires a moderate calorie deficit with adequate nutrition.
Frequently Asked Questions
How much weight is safe to lose per week?
Safe weight loss is typically 0.5-1 kg (1-2 lbs) per week. This requires a daily calorie deficit of 500-1000 calories through diet and exercise combined. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, and metabolic slowdown.
Can I lose weight without exercise?
Yes, weight loss is possible through calorie restriction alone, as weight loss fundamentally comes down to creating a calorie deficit. However, combining diet with exercise is more effective because exercise helps preserve muscle mass, improves cardiovascular health, and makes long-term weight maintenance easier.
Why should I not eat too few calories?
Eating too few calories can slow your metabolism, cause muscle loss, lead to nutritional deficiencies, and make weight loss harder to maintain long-term. Very low-calorie diets can also cause fatigue, mood changes, and increase the likelihood of binge eating. Minimum recommendations are 1200 calories for women and 1500 for men.
Why has my weight loss plateaued?
Weight loss plateaus are normal and occur because your body adapts to a lower calorie intake by reducing metabolic rate. As you lose weight, you also need fewer calories to maintain your new weight. To break a plateau, you may need to adjust your calorie intake, increase physical activity, or take a diet break to reset your metabolism.
How accurate are weight loss calculators?
Weight loss calculators provide estimates based on established formulas, but individual results can vary significantly. Factors like genetics, hormones, medical conditions, medication, and metabolic adaptation can affect actual results. Use calculators as a starting point and adjust based on your real-world progress. Consider consulting a healthcare professional for personalized advice.
Need More Help?
Professional Support
- • Consult a registered dietitian
- • Work with a certified personal trainer
- • Speak with your healthcare provider
- • Consider a weight management program
Additional Tools
- • Food tracking apps
- • Body composition analysis
- • Regular health check-ups
- • Support groups or communities
Related Health Calculators
Calorie Deficit Calculator
Calculate the exact daily calorie deficit needed to reach your weight loss goals safely and effectively.
Heart Rate Zone Calculator
Calculate your personalized heart rate training zones to optimize your cardio workouts and fat burning.
Blood Pressure Calculator
Monitor your blood pressure category and cardiovascular health during your weight loss journey.
BMI Calculator
Calculate your Body Mass Index to understand your current weight status and track progress.
TDEE Calculator
Find your Total Daily Energy Expenditure to understand your baseline calorie needs.
BMR Calculator
Calculate your Basal Metabolic Rate to understand your body's minimum energy requirements.