Weight Loss Calculator
Plan your weight loss: get your daily calorie target and the date you will reach your goal weight at a safe weekly rate.
About the Weight Loss Calculator
Set a goal weight and this weight loss calculator shows how many calories to eat each day and the date you can expect to reach your goal. It keeps the plan within safe limits, because losing weight slowly makes it far more likely to stay off.
How to Use the Weight Loss Calculator
- Enter your current body details and activity level.
- Enter your goal weight and choose how fast you want to lose weight.
- Press Calculate to get your daily calories and goal date.
Formula and How It Works
Maintenance calories (TDEE) are found with the Mifflin-St Jeor equation. One kilogram of fat holds about 7,700 kcal, so the daily deficit = weekly loss × 7,700 ÷ 7. Daily calories = TDEE − deficit. Weeks to goal = (current weight − goal weight) ÷ weekly loss.
Frequently Asked Questions
How fast can I safely lose weight?
Most health services recommend 0.5–1 kg (1–2 lb) per week. Faster loss often removes muscle and water instead of fat and is harder to keep off.
Why has my weight loss slowed down?
As you get lighter, your body burns fewer calories. Recalculate your plan after every 4–5 kg of loss and keep up strength training.
Results are estimates for general information and are not medical or veterinary advice. Please speak to a qualified professional about your own situation.