Weight Loss Calculator
Plan your weight loss journey with personalized timelines and realistic goals. Calculate when you'll reach your target weight based on your caloric deficit and activity level.
How to Use the Weight Loss Calculator
This weight loss calculator creates a personalized plan based on your current stats and goals. It first calculates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, then determines the caloric deficit needed to reach your target weight loss rate. A deficit of 7,700 calories equals approximately 1kg of fat loss, so losing 0.5kg per week requires a deficit of 3,850 calories weekly, or 550 calories daily.
Example: 80kg → 70kg Weight Loss Journey
At 0.5kg per week: 10kg loss in 20 weeks
Daily deficit: 550 calories | Weekly deficit: 3,850 calories
Remember that weight loss isn't always linear - you may see faster results initially due to water weight loss, followed by steadier fat loss. The calculator provides realistic timelines based on sustainable practices. Always ensure your daily calories don't drop below 1200 for women or 1500 for men without medical supervision. Combine your caloric deficit with regular exercise and adequate protein intake (1.6-2.2g per kg body weight) to preserve muscle mass during weight loss. Adjust your plan if you hit plateaus by slightly reducing calories or increasing activity.