Use our Weight Loss Calculator to set and track your weight loss goals. Enter your current weight, goal weight, and timeline to see how much to lose each week.
Weight Loss Result
Age: 0
Gender: N/A
Height: 0 cm
Your weight loss goal is to reach 0 kg.
Current BMI: 0
Goal BMI: 0
You need to lose 0 kg over 0 weeks.
This is approximately 0 kg per week.
To achieve this, you need a weekly calorie deficit of approximately 0 calories.
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What Is a Weight Loss Calculator?
A Weight Loss Calculator is a free online tool that helps you estimate how many calories you need to eat per day to lose weight safely and effectively. Based on your age, gender, weight, height, and activity level, it calculates:
- Your maintenance calories (calories needed to maintain current weight)
- Your calorie deficit for weight loss
- Estimated time to reach your goal weight
This tool is ideal for anyone who wants to lose fat while maintaining muscle and health.
Why Use a Weight Loss Calculator?
Losing weight requires a consistent calorie deficit—burning more calories than you consume. But doing it too aggressively can lead to muscle loss and fatigue. That’s where the calculator helps:
- Sets a safe daily calorie goal
- Helps prevent undereating or overeating
- Improves chances of long-term success
- Supports healthy weight loss (0.5 to 1 kg per week)
How It Works
The Weight Loss Calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Then, it subtracts a calorie amount for weight loss.
Example:
A 70 kg woman, 165 cm tall, lightly active:
- BMR: ~1,450 kcal/day
- TDEE: ~2,000 kcal/day
- Weight loss target: -500 kcal/day
- Recommended intake: 1,500 kcal/day
This setup should result in ~0.5 kg weight loss per week.
Weight Loss Guidelines
| Weight Loss Speed | Calorie Deficit | Fat Loss per Week |
|---|---|---|
| Mild | 250 kcal/day | ~0.25 kg |
| Standard | 500 kcal/day | ~0.5 kg |
| Aggressive | 750–1000 kcal/day | ~0.75–1 kg |
Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Features of Our Weight Loss Calculator
- Instant Results – No waiting
- Mobile-Friendly – Use it anywhere
- Supports Metric & Imperial Units
- No Login, No Tracking – 100% Privacy
- Based on Scientific Equations
FAQs – Weight Loss Calculator
Q1. How many calories should I eat to lose 1 kg per week?
A: You need a deficit of ~7,700 calories per week, or about 1,100 calories per day—this is considered aggressive and should be done carefully.
Q2. Is faster weight loss better?
A: No. Rapid weight loss increases the risk of muscle loss, fatigue, and regaining weight. A slow and steady approach is healthier and more sustainable.
Q3. Should I exercise or only reduce calories?
A: A combination is best. Eating less and increasing activity helps preserve muscle and boost metabolism.
Q4. How often should I recalculate?
A: Every 2–4 weeks or after significant weight change. As your weight drops, your calorie needs also change.
Q5. Does the calculator work for both men and women?
A: Yes, it adjusts calculations based on your gender, age, and other factors.