Quickly compute your calorie consumption to lose weight calculator target, daily deficit, and timeline so you can cut weight with confidence.
Calorie Consumption to Lose Weight Calculator
Enter your present body weight.
Goal weight you want to reach safely.
Your height for BMR calculation.
Age influences metabolic rate.
Male
Female
Used in Mifflin-St Jeor formula.
Sedentary (little exercise)
Lightly active (1-3x/week)
Moderately active (3-5x/week)
Very active (6-7x/week)
Athlete (twice daily)
Determines your Total Daily Energy Expenditure (TDEE).
How many weeks to reach your target weight.
Safety cap for weekly weight loss.
Daily Calorie Target: 0 kcal
BMR (Mifflin-St Jeor):0 kcal
TDEE (with activity):0 kcal
Required Daily Deficit:0 kcal
Estimated Weekly Loss:0 kg/week
Formula: Mifflin-St Jeor BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) + s; s = +5 male, -161 female. TDEE = BMR × activity factor. Daily calorie target = TDEE – required deficit to hit goal weight within chosen weeks.
Calorie roadmap showing energy needs and projected weight change.
Week
Daily Calorie Target (kcal)
Cumulative Loss (kg)
Chart compares your TDEE versus calorie target across the plan.
TDEECalorie Target
What is calorie consumption to lose weight calculator?
The calorie consumption to lose weight calculator is a specialized tool that converts your personal metrics into a precise daily calorie prescription for safe fat loss. People who want to create a targeted deficit, athletes cutting for performance, and anyone seeking evidence-based weight management should rely on a calorie consumption to lose weight calculator. A common misconception is that all deficits are equal; in reality the calorie consumption to lose weight calculator accounts for metabolic rate, activity, and realistic timelines so the plan remains sustainable.
calorie consumption to lose weight calculator Formula and Mathematical Explanation
The calorie consumption to lose weight calculator begins with the Mifflin-St Jeor equation to establish Basal Metabolic Rate. It multiplies BMR by an activity factor to compute TDEE, then subtracts a daily deficit sized to reach the target weight over the selected weeks while respecting a maximum weekly loss guardrail. The calorie consumption to lose weight calculator converts desired total loss into weekly loss, translates that into a weekly energy deficit (7,700 kcal per kg), and spreads it evenly by day.
Variables used in the calorie consumption to lose weight calculator.
Variable
Meaning
Unit
Typical Range
Weight
Current body mass
kg
45-150
Target
Goal body mass
kg
40-130
Height
Stature for BMR
cm
140-210
Age
Metabolic age factor
years
15-80
Activity
Daily movement multiplier
factor
1.2-1.9
Weeks
Timeline to goal
weeks
1-52
Deficit
Energy shortfall
kcal/day
250-1200
Practical Examples (Real-World Use Cases)
Example 1: Gradual office worker cut
Inputs: 80 kg, target 74 kg, 175 cm, 32 years, male, lightly active, 12 weeks. The calorie consumption to lose weight calculator sets BMR around 1,720 kcal and TDEE near 2,365 kcal. Needed loss is 6 kg, so weekly loss is 0.5 kg, deficit about 550 kcal/day. Output: daily calorie target roughly 1,815 kcal with projected weekly loss of 0.5 kg.
Example 2: Athletic mini-cut
Inputs: 70 kg, target 67 kg, 168 cm, 29 years, female, very active, 6 weeks. The calorie consumption to lose weight calculator reports BMR about 1,470 kcal and TDEE near 2,535 kcal. With 3 kg to lose, weekly loss is 0.5 kg, deficit near 550 kcal/day. Output: daily calorie target about 1,985 kcal while sustaining training intensity.
How to Use This calorie consumption to lose weight calculator
Enter your current weight, target weight, height, age, sex, and activity level.
Select the weeks you want to reach the goal; the calorie consumption to lose weight calculator auto-adjusts the deficit.
Review the main daily calorie target and intermediate values like BMR and TDEE.
Use the weekly table and chart to visualize progress from the calorie consumption to lose weight calculator.
Copy results to share with a coach or to track in your nutrition app.
Key Factors That Affect calorie consumption to lose weight calculator Results
Metabolic rate accuracy: precise weight, height, sex, and age inputs sharpen the calorie consumption to lose weight calculator output.
Activity factor: overestimating workouts inflates TDEE and can slow loss when using the calorie consumption to lose weight calculator.
Timeline ambition: shorter timelines raise the daily deficit; the calorie consumption to lose weight calculator caps unsafe weekly loss.
Adherence and logging: consistent tracking keeps the calorie consumption to lose weight calculator projections aligned with reality.
Thermic effect and NEAT shifts: as you diet, spontaneous movement may drop; revisit the calorie consumption to lose weight calculator weekly.
Macronutrient balance: protein intake helps maintain lean mass, supporting the calorie consumption to lose weight calculator assumptions.
Recovery and stress: poor sleep and high stress can reduce expenditure; monitor and adjust the calorie consumption to lose weight calculator inputs.
Frequently Asked Questions (FAQ)
Is the calorie consumption to lose weight calculator safe? It uses conservative deficits and a weekly loss cap to protect health.
What if my target weight is below a healthy range? The calorie consumption to lose weight calculator will flag unrealistic inputs; consult a clinician.
How often should I recalc? Update the calorie consumption to lose weight calculator weekly as weight changes.
Does muscle gain affect results? Yes, composition shifts alter BMR; retest the calorie consumption to lose weight calculator monthly.
Can athletes use it? The calorie consumption to lose weight calculator includes high activity factors suitable for athletes.
What if I plateau? Re-evaluate adherence, reduce calories slightly, or adjust activity within the calorie consumption to lose weight calculator.
Is the 7,700 kcal per kg rule exact? It is an estimate; the calorie consumption to lose weight calculator uses it as a practical baseline.
Can I copy results? Yes, use the Copy Results button to export calorie consumption to lose weight calculator outputs.
Related Tools and Internal Resources
{related_keywords} – Companion guide aligned with the calorie consumption to lose weight calculator.
{related_keywords} – Meal planning template to pair with your calorie consumption to lose weight calculator results.
{related_keywords} – Activity factor reference supporting the calorie consumption to lose weight calculator inputs.
{related_keywords} – Progress tracker synced with the calorie consumption to lose weight calculator.
{related_keywords} – Protein calculator that complements this calorie consumption to lose weight calculator.
{related_keywords} – Hydration planner to optimize the calorie consumption to lose weight calculator outcomes.
var chartCtx;
var chartDataTDEE = [];
var chartDataTarget = [];
function sanitizeNumber(value){var num=parseFloat(value);if(isNaN(num)){return null;}return num;}
function calculate(){
var weightInput=document.getElementById("currentWeight");
var targetInput=document.getElementById("targetWeight");
var heightInput=document.getElementById("height");
var ageInput=document.getElementById("age");
var genderInput=document.getElementById("gender");
var activityInput=document.getElementById("activity");
var weeksInput=document.getElementById("weeks");
var weeklyLimitInput=document.getElementById("weeklyLossLimit");
var weight=sanitizeNumber(weightInput.value);
var target=sanitizeNumber(targetInput.value);
var height=sanitizeNumber(heightInput.value);
var age=sanitizeNumber(ageInput.value);
var activity=sanitizeNumber(activityInput.value);
var weeks=sanitizeNumber(weeksInput.value);
var weeklyLimit=sanitizeNumber(weeklyLimitInput.value);
var valid=true;
valid=validateField(weight,"err_currentWeight",1,400);
valid=validateField(target,"err_targetWeight",1,400)&&valid;
valid=validateField(height,"err_height",50,250)&&valid;
valid=validateField(age,"err_age",10,100)&&valid;
if(!genderInput.value){document.getElementById("err_gender").innerHTML="Select sex";valid=false;}else{document.getElementById("err_gender").innerHTML="";}
valid=validateField(activity,"err_activity",1,3)&&valid;
valid=validateField(weeks,"err_weeks",1,520)&&valid;
valid=validateField(weeklyLimit,"err_weeklyLossLimit",0.1,3)&&valid;
if(!valid){return;}
if(target>=weight){document.getElementById("err_targetWeight").innerHTML="Target must be below current weight";return;}
var sexAdj=genderInput.value==="male"?5:-161;
var bmr=(10*weight)+(6.25*height)-(5*age)+sexAdj;
var tdee=bmr*activity;
var totalLoss=weight-target;
var maxLoss=weeklyLimit*weeks;
var adjustedLoss=totalLoss>maxLoss?maxLoss:totalLoss;
var weeklyLoss=adjustedLoss/weeks;
var dailyDeficit=(weeklyLoss*7700)/7;
var calorieTarget=tdee-dailyDeficit;
if(calorieTarget<900){calorieTarget=900;}
document.getElementById("primaryResult").innerHTML="Daily Calorie Target: "+Math.round(calorieTarget)+" kcal";
document.getElementById("bmrResult").innerHTML=Math.round(bmr)+" kcal";
document.getElementById("tdeeResult").innerHTML=Math.round(tdee)+" kcal";
document.getElementById("deficitResult").innerHTML=Math.round(dailyDeficit)+" kcal";
document.getElementById("weeklyLossResult").innerHTML=weeklyLoss.toFixed(2)+" kg/week";
buildTable(weeks,calorieTarget,weeklyLoss);
drawChart(weeks,tdee,calorieTarget);
}
function validateField(val,errId,min,max){
var el=document.getElementById(errId);
if(val===null){el.innerHTML="Enter a number";return false;}
if(val= "+min;return false;}
if(val>max){el.innerHTML="Value must be <= "+max;return false;}
el.innerHTML="";return true;
}
function resetForm(){
document.getElementById("currentWeight").value=80;
document.getElementById("targetWeight").value=72;
document.getElementById("height").value=175;
document.getElementById("age").value=32;
document.getElementById("gender").value="male";
document.getElementById("activity").value="1.375";
document.getElementById("weeks").value=10;
document.getElementById("weeklyLossLimit").value=1;
var errs=document.getElementsByClassName("error");
for(var i=0;i<errs.length;i++){errs[i].innerHTML="";}
calculate();
}
function buildTable(weeks,calorieTarget,weeklyLoss){
var body=document.getElementById("tableBody");
body.innerHTML="";
var cumulative=0;
for(var w=1;w<=weeks;w++){
cumulative+=weeklyLoss;
var row=document.createElement("tr");
var c1=document.createElement("td");
var c2=document.createElement("td");
var c3=document.createElement("td");
c1.innerHTML=w;
c2.innerHTML=Math.round(calorieTarget)+" kcal";
c3.innerHTML=cumulative.toFixed(2)+" kg";
row.appendChild(c1);row.appendChild(c2);row.appendChild(c3);
body.appendChild(row);
}
}
function drawChart(weeks,tdee,calorieTarget){
var canvas=document.getElementById("calorieChart");
var ctx=canvas.getContext("2d");
ctx.clearRect(0,0,canvas.width,canvas.height);
var padding=40;
var availableWidth=canvas.width-(padding*2);
var availableHeight=canvas.height-(padding*2);
chartDataTDEE=[];chartDataTarget=[];
for(var i=0;i<weeks;i++){chartDataTDEE.push(tdee);chartDataTarget.push(calorieTarget);}
var maxVal=Math.max(tdee,calorieTarget)*1.1;
ctx.strokeStyle="#e0e6ed";
ctx.lineWidth=1;
for(var g=0;g<=5;g++){
var y=padding+(availableHeight*(g/5));
ctx.beginPath();
ctx.moveTo(padding,y);
ctx.lineTo(padding+availableWidth,y);
ctx.stroke();
var label=Math.round(maxVal*(1-(g/5)));
ctx.fillStyle="#6c757d";
ctx.font="12px Arial";
ctx.fillText(label+" kcal",5,y+4);
}
drawLine(ctx,chartDataTDEE,"#004a99",padding,availableWidth,availableHeight,maxVal);
drawLine(ctx,chartDataTarget,"#28a745",padding,availableWidth,availableHeight,maxVal);
}
function drawLine(ctx,data,color,padding,availableWidth,availableHeight,maxVal){
ctx.beginPath();
ctx.strokeStyle=color;
ctx.lineWidth=2;
for(var i=0;i<data.length;i++){
var x=padding+(availableWidth*(i/(data.length-1||1)));
var y=padding+availableHeight-(availableHeight*(data[i]/maxVal));
if(i===0){ctx.moveTo(x,y);}else{ctx.lineTo(x,y);}
}
ctx.stroke();
}
function copyResults(){
var primary=document.getElementById("primaryResult").innerText;
var bmr=document.getElementById("bmrResult").innerText;
var tdee=document.getElementById("tdeeResult").innerText;
var deficit=document.getElementById("deficitResult").innerText;
var weekly=document.getElementById("weeklyLossResult").innerText;
var summary="calorie consumption to lose weight calculator Results:\n"+primary+"\nBMR: "+bmr+"\nTDEE: "+tdee+"\nDaily Deficit: "+deficit+"\nWeekly Loss: "+weekly+"\nAssumptions: Mifflin-St Jeor, 7,700 kcal per kg, steady deficit.";
if(navigator.clipboard&&navigator.clipboard.writeText){navigator.clipboard.writeText(summary);}
}
window.onload=function(){calculate();};