Why isn't my loss matching the projection?

Early drops are often water, and metabolism adapts as you lose weight. Expect plateaus and judge progress over several weeks.

Should I recalculate as I lose weight?

Yes. A lighter body burns fewer calories, so update your weight every 10 lb or so to keep the target accurate.

Why is protein suggested?

Eating 1.6-2.4 g of protein per kg while in a deficit helps preserve muscle and keeps you fuller.

Can I go lower than the minimum calories?

Very-low-calorie diets should only be followed under medical supervision. Talk to a doctor before eating less than the minimum.

Weight Loss Calorie Calculator

Get a daily calorie target to reach your goal weight by a date or at a weekly pace, with built-in safety limits.

Informational only, not medical advice. Talk to a doctor.

Age

yrs

Height (ft)

(in)

Current weight

Goal weight

Activity level

Pounds per week

Enter valid values to see results.

How it works

We estimate your maintenance calories (TDEE) with the Mifflin-St Jeor equation and your activity level.

Each pound of body fat is about 3,500 kcal, so the weight to lose and the time available give the daily deficit needed.

If the plan would take you below 1,200 kcal (women) or 1,500 kcal (men), or faster than 1% of body weight per week, we warn you and suggest a safer finish date.

Formula

deficit = (lb to lose × 3,500) ÷ days target = TDEE − deficit

Where:

TDEE: = Maintenance calories
3,500: = Approximate kcal in one pound of fat (≈7,700 per kg)

Worked example

Maintenance is 2,400 kcal and you want to lose 10 lb in 70 days.

Deficit = 10 × 3,500 ÷ 70 = 500 kcal/day. Target = 2,400 − 500 = 1,900 kcal per day.

Designing a Sustainable Deficit

Successful weight management is built on a foundation of consistency rather than extreme restriction. By setting a realistic goal and a manageable timeline, you can create a caloric deficit that allows for steady progress without triggering excessive hunger or fatigue. Rapid weight loss often results in the loss of lean muscle mass and can be difficult to maintain, so aiming for a gradual reduction is usually the most effective strategy for long-term health and success.

Incorporating regular physical activity can help preserve muscle while you lose fat, but remember that exercise should complement your diet rather than serve as a way to earn extra food. Focus on building habits that you can see yourself keeping even after you reach your goal weight, as this prevents the common cycle of losing weight only to regain it later. Patience is key when working toward a significant body transformation.

When to Use This Calculator

This tool is specifically for individuals who have a target weight and a desired timeframe in mind. While the basic Calorie Calculator gives you a maintenance number, this version does the math to determine the specific daily deficit required to reach your milestone. It differs from the Food Calorie Calculator, which only analyzes the content of your meals. This tool acts as your strategic planner for a specific weight loss phase.

Avoid the mistake of setting a deadline that is too aggressive; if the calculator warns you that your target is below safe levels, listen to that advice and extend your timeline to protect your metabolic health. Eating too little can lead to nutrient deficiencies and a significant drop in energy levels. Always prioritize your long-term well-being over a number on the scale.

Frequently asked questions

Health agencies generally suggest 0.5-2 lb per week. We cap plans at 1% of your body weight per week.

Related calculators

Calorie CalculatorDaily calories to maintain your weight.Open

Protein CalculatorDaily protein needs for your goals.Open

Weight CalculatorHealthy weight range for your height.Open

For informational purposes only. This calculator does not provide medical advice. Consult a qualified professional before making decisions based on these results.