Weight Loss Calculator
Calculate your daily calorie needs and create a personalized weight loss plan. Get your ideal calorie deficit and estimated timeline to reach your goal weight.
Your Weight Loss Plan
Daily Calorie Intake
-
calories/day
Daily Deficit
-
calories/day
Weight to Lose
-
kg
Est. Timeline
-
weeks
📌 BMR (Basal Metabolic Rate): - calories/day
📌 TDEE (Total Daily Energy Expenditure): - calories/day
💡 Tip: A safe weight loss rate is 0.5-1 kg per week. To lose 1 kg, you need a calorie deficit of approximately 7,700 calories. Always consult a healthcare professional before starting a weight loss program.
📌 TDEE (Total Daily Energy Expenditure): - calories/day
💡 Tip: A safe weight loss rate is 0.5-1 kg per week. To lose 1 kg, you need a calorie deficit of approximately 7,700 calories. Always consult a healthcare professional before starting a weight loss program.
How This Calculator Works
BMR (Basal Metabolic Rate): The number of calories your body burns at rest using the Mifflin-St Jeor formula.
TDEE (Total Daily Energy Expenditure): Your BMR multiplied by your activity level factor. This is the total calories you burn daily.
Calorie Deficit: To lose weight, you must consume fewer calories than your TDEE. A 500 calorie daily deficit equals 3,500 calories per week (approximately 0.5 kg of body fat).