Smart Weight Loss Calculator
Achieve your body goals with science. Calculate your daily calorie needs, understand your metabolic rate, and get a personalized timeline to reach your target weight safely.
Calorie Deficit
Daily intake guide
TDEE & BMR
Metabolic insights
Goal Timeline
Estimated finish date
Projections
Monthly weight forecast
How Does the Calculator Work?
Weight loss is primarily a math problem involving energy balance. This tool uses the Mifflin-St Jeor equation to determine exactly how much you need to eat to burn fat safely.
The Energy Balance Equation
To lose weight, you must be in a "Calorie Deficit," meaning you consume fewer calories than your body burns. This calculator considers your physical activity (TDEE) and your body's basic needs (BMR) to suggest a sustainable calorie target.
Calculate BMR & TDEE
Finds out how many calories you burn just by existing (BMR) and by moving (TDEE).
Set a Safe Deficit
Recommends a calorie reduction that allows for fat loss without crashing your metabolism.
Predict Timeline
Estimates the specific date you will reach your goal weight based on your chosen pace.
Monitor Progress
Provides a month-by-month breakdown of what your weight should look like.
Metric & Imperial
Easily switch between Kilograms/Centimeters and Pounds/Feet to input your data in the format you know best.
Activity Levels
Adjusts calculations based on whether you have a desk job or are an athlete, ensuring accuracy.
Goal Setting
Choose your pace: Slow & Steady (sustainable), Moderate (standard), or Aggressive (short-term).
Calculate Your Weight Loss Plan
Enter your current stats and your goal to generate a custom calorie and timeline plan.
How to Use the Weight Loss Calculator
Follow these simple steps to generate an accurate nutrition plan and timeline.
Enter Your Details
Input your gender, age, height, current weight, and your desired goal weight. Be as accurate as possible, as these numbers determine your BMR (Basal Metabolic Rate).
Select Activity & Pace
Choose how active you are during the day and how fast you want to lose weight.
Tip: A "Normal" pace (0.5kg/week) is the most sustainable for long-term success.
Get Your Plan
Click calculate to see your Daily Calorie Target, Estimated Completion Date, and a monthly projection of your weight loss journey.
Calculation Logic & Health Tips
Understanding the formulas behind weight loss helps you make informed decisions.
Mifflin-St Jeor Equation
We use the Mifflin-St Jeor equation, widely considered the most accurate method for estimating BMR (Basal Metabolic Rate) in clinical settings.
The Formula (Metric):
Men: (10 × weight) + (6.25 × height) - (5 × age) + 5
Women: (10 × weight) + (6.25 × height) - (5 × age) - 161
The 7,700 Calorie Rule
To lose 1 kilogram of body fat, you need to create a calorie deficit of approximately 7,700 calories (or 3,500 calories for 1 lb).
Daily Deficit Calculation:
Daily Calories = TDEE - (Weekly Goal × 1100)
TDEE = Total Daily Energy Expenditure (BMR × Activity)
Sustainable Weight Loss Tips
Nutrition
- Prioritize protein to preserve muscle mass.
- Eat high-volume, low-calorie foods (vegetables).
- Drink water before meals to reduce hunger.
- Don't drink your calories (avoid soda/juice).
Lifestyle
- Aim for 7-9 hours of sleep (crucial for hormones).
- Incorporate strength training to boost metabolism.
- Track your food intake accurately.
- Be patient; fluctuations are normal.
Practical Applications
How to use these results to change your daily life.
Meal Prepping
Take your "Daily Calorie Target" and divide it by the number of meals you eat (e.g., 3 meals + 2 snacks). This gives you a framework to plan your grocery shopping and cooking for the week.
Adjusting Activity
If your calorie allowance feels too low, you can increase your activity level. By moving from "Sedentary" to "Moderately Active," you increase your TDEE, allowing you to eat more while still losing weight.
Estimated Calorie Needs Per Day
Average daily calorie requirements based on age, gender, and activity level.
Tips To Lose Weight
Practical steps to ensure sustainable weight management.
Set Weight Loss Goals
Set a realistic goal for losing a specific weight over the week. A safe and sustainable range is 1–2 lbs per week.
Exercise Daily
Exercise improves your metabolic rate (RMR), builds lean mass, and reduces blood pressure. Include activities like:
- Brisk walking & Jogging
- Running & Cycling
- Swimming & Weight Lifting
Eat Healthy Food
A healthy diet consists of sufficient protein and controlled sugar. Enhance the use of vegetables, fruits, and whole grains. Practice mindful eating and portion control.
Drink Healthy Beverages
Stop drinking sugary drinks like soda, sports drinks, energy drinks, sweetened coffees/teas, and alcoholic beverages.
Stay Hydrated
Water is essential for digestion and nutrient absorption. Proper hydration can also aid in weight loss by increasing satiety.
Get Enough Sleep
Aim for 7-8 hours. Poor sleep disrupts appetite hormones, leading to cravings and weight gain.
Try Intermittent Fasting
Fasting helps shed body fat by utilizing stored energy. Note: Consult with a doctor before starting intermittent fasting, as it might not be suitable for everyone!
Calories In Common Food Items
Quick reference for tracking your intake.
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Frequently Asked Questions
Common questions about calorie deficits and weight loss.
It is a very close estimate based on averages. However, everyone's metabolism is slightly different. We recommend using the calculated number as a starting point for 2-3 weeks, checking your weight, and adjusting up or down by 100-200 calories if needed.
For most people, losing 0.5 kg to 1 kg (1 to 2 lbs) per week is considered safe and sustainable. Losing weight faster than this often results in muscle loss and is harder to maintain long-term.
Technically, no. As long as you are in a calorie deficit, you will lose weight. However, exercise is highly recommended to keep your heart healthy, preserve muscle mass, and allow you to eat more calories while still losing weight.
Daily fluctuations are normal and usually due to water retention, salt intake, hormones, or food currently digesting in your system. Focus on the weekly trend rather than the daily number.
Absolutely. This calculation happens entirely in your browser. We do not record or store your weight, age, or goal details.
Need Medical Advice?
Always consult your healthcare provider or a registered dietitian before beginning any significant weight loss program.
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