Weight Loss Calculator
Estimate your maintenance calories and a safe daily calorie target for steady weight loss, plus roughly how long it may take to reach your goal.
Calculate Your Calorie Target
Enter your details below to estimate your maintenance calories and a daily calorie target for a steady, sustainable rate of weight loss.
Calorie Estimator
See your estimated calorie needs and a realistic timeline.
How it Works
Understanding your calorie needs
Enter Your Details
Add your sex, age, height and current weight so we can estimate your basal metabolic rate.
Set Your Goal
Add your goal weight and choose a weekly pace that feels sustainable for you.
Choose Your Activity Level
Select how active you typically are, to convert your BMR into a realistic maintenance calorie figure.
View Your Target
See your suggested daily calorie target and an estimated timeline to reach your goal weight.
Weekly Pace & Daily Deficit
A general overview of how a weekly weight loss goal translates into an approximate daily calorie deficit, based on roughly 7,700 kcal per kilogram of body fat.
| Weekly Goal | Approx. Daily Deficit | Typical Suitability |
|---|---|---|
| Gentle (0.25 kg/week) | ≈275 kcal | Smaller deficits, longer term |
| Moderate (0.5 kg/week) | ≈550 kcal | Widely recommended default |
| Active (0.75 kg/week) | ≈825 kcal | Higher activity or larger starting weight |
| Ambitious (1 kg/week) | ≈1,100 kcal | Upper end of common guidelines |
| Safe Calorie Floor | Most guidelines suggest not going below roughly 1,500 kcal/day for men or 1,200 kcal/day for women without medical supervision. | |
Weight Loss FAQ
Answers to the most frequently asked questions about safe weight loss pace, calorie deficits and calorie estimation.
Most health guidelines suggest aiming for roughly 0.25 to 1 kilogram (about 0.5 to 2 pounds) of weight loss per week. Faster rates usually require a larger calorie deficit, which can be harder to sustain and may increase the risk of muscle loss and nutrient shortfalls.
BMR, or basal metabolic rate, is the energy your body needs at complete rest just to maintain basic functions. TDEE, or total daily energy expenditure, adds in the calories burned through daily activity and exercise, giving a more realistic picture of your maintenance calorie needs.
One kilogram of body fat is roughly equivalent to 7,700 calories. A weekly weight loss goal is converted into a daily calorie deficit by dividing that target by seven, then subtracting the result from your estimated maintenance calories (TDEE).
As body weight decreases, maintenance calorie needs typically decrease too, since a smaller body burns somewhat less energy at rest and during activity. This means a calorie target that created a deficit early on may need to be recalculated periodically to keep progress moving.