Weight Loss Calculator

Our weight loss calculator is very easy to use and will provide you with important information on your weight loss journey. Follow the steps below:

Step 1: Select your unit

Use the toggle button above the calculator to select US units (pounds and feet/inches) or metric units (kg and centimeters) .

Step 2: Enter personal information

• Age: Enter your current age (between 18 and 100 years old)
• Gender: Select your biological gender, as it affects metabolism.
• Current Weight: Enter your current weight according to the selected unit.
• Goal Weight: Enter the weight you want to reach.
• Height: Enter your height (in feet/inches or centimeters)

Step 3: Select physical activity level

Choose the option that best matches your regular physical activity:

• Sedentary: Almost no exercise
• Lightly active: Light exercise (1-3 days a week)
• Moderately active: Moderate exercise (3-5 days a week)
• Very active: Hard exercise (6-7 days a week)
• Extra active: very hard exercise + physical labor work

Step 4: Set a target date

Select the date by which you want to reach your goal weight. The calculator will show you whether your target time frame is realistic and healthy.

Step 5: Calculate your plan

Click the "Calculate Weight Loss Plan" button and see your personal results.

After the calculation, you will see several important metrics related to your weight loss plan:

Time Frame

Here you will see how many days and weeks it will take to reach your goal weight based on your input. A healthy weight loss rate is generally 1–2 pounds (0.5–1 kg) per week .

Weight to Lose (How much weight to lose)

It will show you the total weight you need to lose to reach your goal. It will be displayed in your selected unit (pounds or kilograms).

Weekly Weight Loss Needed

How much weight you need to lose each week to reach your target date. The calculator will also tell you the type of weight you need to lose:

• Healthy (green): 1–2 pounds (0.5–1 kg) per week
• Gradual (orange): Less than 1 pound (0.5 kg) per week
• Aggressive (red): More than 2 pounds (1 kg) per week

Daily Calorie Deficit Needed

It will show you how many calories you need to eat or burn through exercise each day to achieve your goal of losing weight each week. In general, creating a 500–1000 calorie deficit per day can help you lose 1–2 pounds per week.

Recommended Daily Intake

It will tell you how many calories you should eat per day based on your TDEE (Total Daily Energy Expenditure) and required deficit, so that you can lose weight at a set rate.

Goal Assessment

The calculator will tell you if your goal timeframe is healthy and realistic. If your plan calls for losing more than 2 pounds (1 kg) per week, it's a good idea to change your goal date for safe and sustainable weight loss.

Tips for Success

• Combine diet and exercise for best results.
• Choose nutritious and natural foods.
• Drink enough water and sleep well.
• Track weekly progress
• Be patient – sustainable weight loss takes time.

❓ How does Weight Loss Calculator work?

Weight Loss Calculator estimates your daily calorie needs based on your personal information (such as age, gender, height, current weight, goal weight, physical activity level, and sometimes a goal date). It uses the BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) formulas to calculate how many calories you need to eat to reach your goal weight healthily.

❓ Is this weight loss plan safe?

If you follow the calculator's recommended calorie limits and aim to lose a moderate weight loss of 0.5–1 kg (1–2 pounds) per week , it is generally safe for most healthy adults. However, if you have a medical condition, are pregnant, or plan to lose weight rapidly, you should consult a doctor or registered dietitian.

❓ Can I use it for extreme weight loss?

Calculators can give you numbers for big weight loss goals, but cutting calories too much without medical supervision is never safe. Rapid weight loss can lead to vitamin and mineral deficiencies, muscle loss, and other health risks. So it's best to lose weight slowly and sustainably.

❓ How accurate is the calculator?

Weight Loss Calculator provides estimates based on a simple formula and average metabolic rate. While this is accurate enough for most people, actual results may vary depending on factors such as metabolic rate, body composition, lifestyle, etc. Tracking weekly progress and making adjustments as needed gives the best results.

❓ How to calculate calories for weight loss?

First, you need to figure out your TDEE (total calories your body burns per day). Then, you need to eat 500–1000 fewer calories per day, which will help you lose about 0.5–1 kg (1–2 pounds) per week . Our calculator does this calculation is automatically.

❓ How to calculate macros for weight loss?

First, determine your daily calorie goal, then divide it into macronutrients:

• Protein: 1.6–2.2 grams per kilogram of body weight
• Fat: 20–35% of total calories
• Carbohydrates: remaining calories

Many weight loss calculators also provide personalized macro breakdowns based on your goals.

❓ How do I calculate how much weight I have lost?

Subtract your current weight from your initial weight . Example: If you started at 75 kg and are now 70 kg, you have lost 5 kg. You can also calculate as a percentage if you want to see the progress more clearly.