Use this BMR weight loss calculator calories tool to translate your basal metabolic rate into a personalized daily calorie target that safely creates a calorie deficit for sustainable weight loss.
Calculate Your Daily Weight Loss Calories
Use kilograms for precise BMR weight loss calculator calories output.
Height in centimeters shapes your basal metabolic rate.
Activity factor scales your total daily energy expenditure.
Healthy range: 0.25–1.0 kg per week for steady progress.
Used to estimate weeks to reach your goal.
Daily weight loss calories: 0 kcal
Formula: Mifflin-St Jeor BMR × activity factor − daily calorie deficit from desired weight loss per week.
Weekly Calorie Plan from BMR Weight Loss Calculator Calories
Day
Maintenance Calories
Weight Loss Calories
Daily Deficit
MaintenanceWeight Loss
Chart compares maintenance vs. weight loss calories across the week from the bmr weight loss calculator calories output.
What is bmr weight loss calculator calories?
The bmr weight loss calculator calories method converts your basal metabolic rate into a daily calorie target that builds a safe deficit for slimming down. The bmr weight loss calculator calories framework suits anyone who wants data-driven fat loss, from busy professionals to athletes needing precise fueling. A common misconception is that a single static number works forever; in reality the bmr weight loss calculator calories output should be revisited as weight, training load, and sleep change.
bmr weight loss calculator calories Formula and Mathematical Explanation
The bmr weight loss calculator calories computation starts with the Mifflin-St Jeor equation for basal metabolic rate (BMR). BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + s, where s = +5 for males and −161 for females. That BMR is multiplied by an activity factor to reach total daily energy expenditure (TDEE). The bmr weight loss calculator calories then subtracts a daily deficit derived from your chosen weekly weight loss pace: daily deficit = desiredLossPerWeek(kg) × 7700 ÷ 7. Final calories = TDEE − daily deficit. All math runs client-side for real-time clarity.
Variables in the bmr weight loss calculator calories
Variable
Meaning
Unit
Typical Range
BMR
Basal metabolic rate
kcal/day
1100–2200
TDEE
Maintenance calories with activity
kcal/day
1600–3500
Activity factor
Multiplier for movement
dimensionless
1.2–1.9
Loss rate
Desired kg lost each week
kg/week
0.25–1.0
Daily deficit
Calories removed per day
kcal/day
250–1100
Goal calories
Weight loss calories
kcal/day
1200–2800
Practical Examples (Real-World Use Cases)
Example 1: A 35-year-old female, 75 kg, 175 cm, moderate activity, wants to lose 0.5 kg weekly. BMR ≈ 1492 kcal. TDEE ≈ 2313 kcal. Daily deficit ≈ 550 kcal. The bmr weight loss calculator calories outputs roughly 1763 kcal/day, guiding meal prep with lean protein and vegetables.
Example 2: A 42-year-old male, 90 kg, 182 cm, light activity, aims for 0.4 kg per week. BMR ≈ 1765 kcal. TDEE ≈ 2423 kcal. Daily deficit ≈ 440 kcal. The bmr weight loss calculator calories result is about 1983 kcal/day, aligning with moderate carb control and consistent resistance training.
How to Use This bmr weight loss calculator calories Calculator
Enter weight, height, age, biological sex, and activity level. Set your desired weekly weight loss in kilograms and your target weight. The bmr weight loss calculator calories instantly updates: check the primary daily calorie target, note the BMR and TDEE, and confirm the deficit fits your lifestyle. Use the table for a seven-day view and the chart to visualize the gap between maintenance and weight loss calories. Copy results for your nutrition log or send to a coach.
Key Factors That Affect bmr weight loss calculator calories Results
Activity factor: training frequency shifts TDEE and alters the bmr weight loss calculator calories recommendation.
Protein intake: sufficient protein preserves lean mass, keeping BMR steadier.
Adaptive thermogenesis: prolonged deficits may slightly reduce BMR, so revisit the bmr weight loss calculator calories regularly.
Hormonal health: thyroid or cortisol changes adjust calorie needs.
NEAT variability: fidgeting and daily steps can swing maintenance calories by hundreds, impacting the bmr weight loss calculator calories output.
Training periodization: heavy blocks require smaller deficits to maintain performance.
Body composition: more muscle mass raises BMR and shifts the calorie target.
Frequently Asked Questions (FAQ)
Does the bmr weight loss calculator calories work if I change workouts weekly? Yes, update the activity factor as your routine changes.
Is 1200 kcal always safe? Not necessarily; ensure your bmr weight loss calculator calories result stays above medically advised minimums and supports nutrients.
Can I use pounds and inches? Convert to kg/cm for best precision before using the bmr weight loss calculator calories.
How often should I recalc? Recompute the bmr weight loss calculator calories every 2–4 weeks or after a 2–3 kg change.
What if I hit a plateau? Reassess steps, sleep, and adjust deficit slightly using the bmr weight loss calculator calories.
Does age change my target? Yes, aging lowers BMR, so the bmr weight loss calculator calories will trend downward.
Is cardio required? No, but activity influences TDEE; the bmr weight loss calculator calories accounts for movement level.
Can I bulk with this tool? Increase calories above TDEE; the bmr weight loss calculator calories also informs lean gains.
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var chartCtx=document.getElementById("calorieChart").getContext("2d");
var chartData={labels:[],series1:[],series2:[]};
function validateNumber(val,min,max){
if(val===""||isNaN(val)){return"Required";}
if(valmax){return"Must be ≤ "+max;}
return"";
}
function resetCalc(){
document.getElementById("weight").value=75;
document.getElementById("height").value=175;
document.getElementById("age").value=35;
document.getElementById("gender").value="female";
document.getElementById("activity").value="1.55″;
document.getElementById("lossPerWeek").value=0.5;
document.getElementById("targetWeight").value=68;
calculate();
}
function drawChart(){
var canvas=document.getElementById("calorieChart");
var ctx=canvas.getContext("2d");
ctx.clearRect(0,0,canvas.width,canvas.height);
var padding=50;
var maxVal=0;
for(var i=0;imaxVal){maxVal=chartData.series1[i];}
if(chartData.series2[i]>maxVal){maxVal=chartData.series2[i];}
}
if(maxVal===0){maxVal=1;}
var xStep=(canvas.width-2*padding)/(chartData.labels.length-1||1);
var yScale=(canvas.height-2*padding)/maxVal;
function drawSeries(data,color){
ctx.beginPath();
for(var i=0;i<data.length;i++){
var x=padding+i*xStep;
var y=canvas.height-padding-data[i]*yScale;
if(i===0){ctx.moveTo(x,y);}else{ctx.lineTo(x,y);}
}
ctx.strokeStyle=color;
ctx.lineWidth=2;
ctx.stroke();
for(var j=0;j<data.length;j++){
var cx=padding+j*xStep;
var cy=canvas.height-padding-data[j]*yScale;
ctx.fillStyle=color;
ctx.beginPath();
ctx.arc(cx,cy,4,0,Math.PI*2);
ctx.fill();
}
}
drawSeries(chartData.series1,"#004a99");
drawSeries(chartData.series2,"#28a745");
ctx.strokeStyle="#ccc";
ctx.lineWidth=1;
ctx.beginPath();
ctx.moveTo(padding,padding-10);
ctx.lineTo(padding,canvas.height-padding);
ctx.lineTo(canvas.width-padding+10,canvas.height-padding);
ctx.stroke();
ctx.fillStyle="#555";
ctx.textAlign="center";
for(var k=0;k<chartData.labels.length;k++){
var xx=padding+k*xStep;
ctx.fillText(chartData.labels[k],xx,canvas.height-padding+16);
}
ctx.textAlign="right";
ctx.textBaseline="middle";
var steps=5;
for(var s=0;s<=steps;s++){
var val=maxVal*s/steps;
var yy=canvas.height-padding-val*yScale;
ctx.fillText(Math.round(val),padding-10,yy);
ctx.beginPath();
ctx.strokeStyle="#eee";
ctx.moveTo(padding,yy);
ctx.lineTo(canvas.width-padding,yy);
ctx.stroke();
}
}
function updateTable(maint,loss){
var tbody=document.getElementById("calorieTable");
tbody.innerHTML="";
chartData.labels=[];
chartData.series1=[];
chartData.series2=[];
for(var i=1;i<=7;i++){
var row=document.createElement("tr");
var day=document.createElement("td");
day.textContent="Day "+i;
var m=document.createElement("td");
m.textContent=Math.round(maint)+" kcal";
var l=document.createElement("td");
l.textContent=Math.round(loss)+" kcal";
var d=document.createElement("td");
d.textContent=Math.round(maint-loss)+" kcal";
row.appendChild(day);
row.appendChild(m);
row.appendChild(l);
row.appendChild(d);
tbody.appendChild(row);
chartData.labels.push("D"+i);
chartData.series1.push(maint);
chartData.series2.push(loss);
}
drawChart();
}
function calculate(){
var weight=parseFloat(document.getElementById("weight").value);
var height=parseFloat(document.getElementById("height").value);
var age=parseFloat(document.getElementById("age").value);
var gender=document.getElementById("gender").value;
var activity=parseFloat(document.getElementById("activity").value);
var lossPerWeek=parseFloat(document.getElementById("lossPerWeek").value);
var targetWeight=parseFloat(document.getElementById("targetWeight").value);
var eWeight=validateNumber(weight,30,300);
var eHeight=validateNumber(height,130,230);
var eAge=validateNumber(age,14,90);
var eLoss=validateNumber(lossPerWeek,0.1,1.5);
var eTarget=validateNumber(targetWeight,40,250);
document.getElementById("error-weight").textContent=eWeight;
document.getElementById("error-height").textContent=eHeight;
document.getElementById("error-age").textContent=eAge;
document.getElementById("error-lossPerWeek").textContent=eLoss;
document.getElementById("error-targetWeight").textContent=eTarget;
document.getElementById("error-gender").textContent="";
document.getElementById("error-activity").textContent="";
if(eWeight||eHeight||eAge||eLoss||eTarget){return;}
var s=gender==="male"?5:-161;
var bmr=(10*weight)+(6.25*height)-(5*age)+s;
if(bmrtdee*0.45){dailyDeficit=tdee*0.45;}
var goalCalories=tdee-dailyDeficit;
if(goalCaloriestargetWeight && lossPerWeek>0){
weeksToGoal=(weight-targetWeight)/lossPerWeek;
}
document.getElementById("primaryResult").textContent="Daily weight loss calories: "+Math.round(goalCalories)+" kcal";
document.getElementById("intermediate1").textContent="BMR: "+Math.round(bmr)+" kcal/day using Mifflin-St Jeor.";
document.getElementById("intermediate2").textContent="Maintenance (TDEE): "+Math.round(tdee)+" kcal/day at your activity level.";
document.getElementById("intermediate3").textContent="Applied daily deficit: "+Math.round(dailyDeficit)+" kcal/day to hit "+lossPerWeek.toFixed(1)+" kg/week.";
document.getElementById("intermediate4").textContent="Estimated weeks to target weight: "+(weeksToGoal>0?weeksToGoal.toFixed(1):"N/A");
updateTable(tdee,goalCalories);
}
function copyResults(){
var txt=document.getElementById("primaryResult").textContent+"\n"+document.getElementById("intermediate1").textContent+"\n"+document.getElementById("intermediate2").textContent+"\n"+document.getElementById("intermediate3").textContent+"\n"+document.getElementById("intermediate4").textContent+"\nAssumptions: activity factor "+document.getElementById("activity").value+", desired loss "+document.getElementById("lossPerWeek").value+" kg/week.";
if(navigator.clipboard&&navigator.clipboard.writeText){navigator.clipboard.writeText(txt);}
}
calculate();