Weight Loss Calculator
Calculate calories needed to lose weight. Get your BMR, TDEE, daily calorie goal, and estimated weeks to reach your target weight.
Units:
Daily Calories
1729
to reach goal
BMR
1470
cal/day at rest
TDEE
2279
maintenance calories
Time to Goal
20
weeks
Your Stats
BMI
27.5
Healthy BMI range: 18.5 – 24.9
Ideal weight range
50.4 – 67.8 kg
Weight to lose
10 kg
Daily calorie deficit
−550 cal/day
| Goal | Calories/Day |
|---|---|
| Maintain weight | 2279 |
| Lose 0.25 kg/week | 2004 |
| Lose 0.5 kg/week | 1729 |
| Lose 1 kg/week | 1179 |
Weight Loss Calculator — BMR, TDEE, and Calorie Deficit Explained
This calculator uses the Mifflin-St Jeor equation, the most accurate formula for estimating Basal Metabolic Rate (BMR) — the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to estimate how many calories you burn per day. To lose weight, you create a calorie deficit: consuming fewer calories than you burn. A deficit of 7,700 calories equals roughly 1 kg of fat loss. The calculator determines how large your daily deficit needs to be based on your target loss rate, and estimates how many weeks it will take to reach your goal weight. Safe weight loss is generally 0.5–1 kg per week. Never eat below 1,200 calories per day (women) or 1,500 (men) without medical supervision.