Weight Loss Calorie Calculator - Daily Intake & Time to Goal

Calculator/Health Calculator/ Weight Loss Calorie Calculator

What is the Weight Loss Calorie Calculator?

Losing 1 kg of body fat takes an energy deficit of about 7,700 kcal. This calculator estimates your daily maintenance calories from your BMR and activity level, then works out how much you should eat each day to reach your goal weight within your target period.

Enter Your Details

Gender

Age

years

Height

Current weight

Goal weight

Activity level

Plan

Target period

weeks

Formula

BMR (Mifflin-St Jeor) = 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5 (male) or -161 (female). TDEE = BMR x activity factor. Daily deficit = total loss (kg) x 7,700 / period (days). Daily intake = TDEE - daily deficit.

How to Use

Enter your gender, age, height, current weight and activity level.
Enter your goal weight and choose either a target period or a weekly loss target.
Press Calculate to see your daily calorie intake and estimated goal date.

Example

A 45-year-old woman, 175 cm and 109 kg with light activity has a BMR of about 1,798 kcal and a TDEE of about 2,472 kcal. To lose 10 kg in 20 weeks she needs a 550 kcal daily deficit, so she should eat about 1,922 kcal per day.

Frequently Asked Questions

How much should I cut per day to stay safe?

A daily deficit of 500-1,000 kcal, or 0.5-1 kg of loss per week, is generally considered safe. Eating below 1,200 kcal for women or 1,500 kcal for men is not recommended.

Where does the 7,700 kcal figure come from?

It is the commonly used estimate that 1 kg of body fat holds about 7,700 kcal of energy. In practice, water and muscle changes mean weight often drops faster at first and slows down later.

How accurate are the results?

They are estimates from statistical formulas and vary with body composition, hormones, sleep and more. Follow the plan for 2-4 weeks, then adjust your intake based on your actual weight change. Consult a professional if you have a medical condition.