Lose Weight Calculator for Accurate Calorie Deficit Planning
Use this lose weight calculator to pinpoint your daily calorie target, see how long it takes to reach your goal weight, and adjust your weekly loss rate safely.
Personalized Lose Weight Calculator
Enter your present body weight in kilograms.
Choose a realistic goal weight to reach safely.
Height feeds into BMR so the lose weight calculator stays precise.
Chart: projected weight path vs maintenance line, updated live by the lose weight calculator.
Table: weekly outputs generated by the lose weight calculator.
Week
Projected Weight (kg)
Cumulative Deficit (kcal)
Remaining to Goal (kg)
What is lose weight calculator?
A lose weight calculator is a structured tool that translates your body data into a calorie roadmap so you can hit a target weight with precision. People who want predictable progress, athletes cutting safely, and professionals budgeting time to fit milestones all benefit from a lose weight calculator. A common misconception is that any deficit works the same; the lose weight calculator shows how activity, metabolism, and weekly loss targets interact so outcomes stay realistic.
lose weight calculator Formula and Mathematical Explanation
The lose weight calculator first estimates Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation: for men, BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; for women, the constant becomes −161. The lose weight calculator then multiplies BMR by an activity factor to produce Total Daily Energy Expenditure (TDEE). To lose a chosen amount each week, the lose weight calculator multiplies weekly loss (kg) by 7700 kcal to find the weekly deficit, divides by seven for a daily deficit, and subtracts that from TDEE to get a daily calorie target. Time to goal equals (current weight − target weight) ÷ weekly loss.
Variable guide used inside the lose weight calculator.
Variable
Meaning
Unit
Typical Range
Weight
Current body mass
kg
40–200
Height
Stature for BMR
cm
140–210
Age
Metabolism modifier
years
18–75
Activity
Daily movement factor
multiplier
1.2–1.9
Weekly Loss
Target pace
kg/week
0.25–1.0
TDEE
Maintenance calories
kcal/day
1500–3500
Practical Examples (Real-World Use Cases)
Example 1: Office professional
Inputs: 82 kg, 175 cm, 32 years, male, light activity (1.375), target 72 kg, weekly loss 0.7 kg. The lose weight calculator outputs BMR ≈ 1745 kcal, TDEE ≈ 2397 kcal, weekly deficit 5390 kcal, so daily calorie target ≈ 1630 kcal. Timeline: about 14.3 weeks. Interpretation: staying near 1630 kcal with light training meets the goal before a summer deadline.
Example 2: Active runner
Inputs: 68 kg, 168 cm, 28 years, female, active (1.725), target 62 kg, weekly loss 0.5 kg. The lose weight calculator finds BMR ≈ 1469 kcal, TDEE ≈ 2531 kcal, weekly deficit 3850 kcal, daily target ≈ 1982 kcal. Timeline: roughly 12 weeks. Interpretation: higher activity allows a comfortable intake while still progressing for race weight.
How to Use This lose weight calculator Calculator
Enter your current weight, target weight, height, age, sex, activity level, and desired weekly loss rate. Click calculate—the lose weight calculator instantly updates daily calorie target, BMR, TDEE, weekly deficit, and timeline. Read the highlighted calorie goal to plan meals. Review the intermediate metrics to understand how activity and pace affect outcomes. Use the projection table and chart to confirm the lose weight calculator's path fits your schedule, then copy results for coaching, budgeting groceries, or meal prep.
Key Factors That Affect lose weight calculator Results
Metabolic rate: lower BMR reduces allowable calories while keeping the lose weight calculator deficit intact. Activity level: higher multipliers boost TDEE and ease dieting. Weekly loss pace: aggressive goals increase the deficit and shorten the timeline but risk adherence issues. Starting weight gap: a larger difference between current and target weights extends weeks required. Macronutrient balance: adequate protein preserves lean mass while following the lose weight calculator guidance. Recovery and sleep: poor recovery lowers expenditure, changing the true deficit. Hidden calories and liquid intake: inaccuracies erode the precision of the lose weight calculator. Adaptation over time: as weight drops, BMR and TDEE fall, so recalculating maintains accuracy.
Frequently Asked Questions (FAQ)
Does the lose weight calculator account for muscle gain? It assumes weight change is mostly fat; recalc if muscle mass shifts.
Is 1200 kcal a safe floor? Many should avoid going below 1200 kcal; the lose weight calculator flags low targets for review.
How often should I recalc? Update the lose weight calculator every 2–3 kg lost to refresh BMR and TDEE.
Can I use pounds? Convert to kilograms for the lose weight calculator (1 lb = 0.4536 kg).
What if my target weight is higher than current? The lose weight calculator shows zero deficit and timeline because no loss is required.
Do activity trackers replace this? Trackers help but the lose weight calculator provides a stable baseline.
What if I plateau? Re-evaluate intake accuracy and adjust weekly loss pace in the lose weight calculator.
Is fasting included? You can model fasting by increasing weekly loss rate, but ensure sustainability.
Related Tools and Internal Resources
{related_keywords} — Companion resource aligned with the lose weight calculator.
{related_keywords} — Meal planning aid supporting your lose weight calculator outputs.
{related_keywords} — Workout tracker to match the lose weight calculator activity factors.
{related_keywords} — Budgeting tool for groceries while using the lose weight calculator.