burn calories to lose weight calculator: Build a precise calorie-burn plan
This burn calories to lose weight calculator estimates your daily calorie burn target, required energy deficit, and weekly progress to hit a specific goal weight. Adjust inputs to see how calorie intake, activity, and time horizon change the burn calories to lose weight calculator results instantly.
burn calories to lose weight calculator inputs
Use your current body weight in kilograms; typical range 30-250 kg.
Desired weight after your cut; must be lower than current weight for fat loss.
Needed to calculate BMR inside the burn calories to lose weight calculator.
Age shifts basal metabolic rate inside the burn calories to lose weight calculator.
Male
Female
Select sex for the Mifflin-St Jeor equation used by the burn calories to lose weight calculator.
Sedentary (1.2)
Lightly Active (1.375)
Moderately Active (1.55)
Very Active (1.725)
Athlete (1.9)
Multiplier to estimate total daily energy expenditure (TDEE).
Number of weeks you want the burn calories to lose weight calculator to model.
Average calories you eat per day; informs the net deficit in the burn calories to lose weight calculator.
Daily exercise burn needed: 0 kcal
BMR (Mifflin-St Jeor)0 kcal
TDEE with activity0 kcal
Total deficit required0 kcal
Daily deficit target0 kcal
Formula: Total deficit = (Current weight – Target weight) × 7,700 kcal. Daily exercise burn = Daily deficit + Intake – TDEE. If result is negative, no extra burn is needed.
Weekly projection from the burn calories to lose weight calculator
Week
Projected Weight (kg)
Daily Burn Goal (kcal)
Cumulative Burn (kcal)
Projected weightCumulative burn
What is burn calories to lose weight calculator?
The burn calories to lose weight calculator is a focused planning tool that converts your body metrics, eating pattern, and deadline into a daily calorie burn target. People who want a data-driven fat loss roadmap use the burn calories to lose weight calculator to translate weight goals into daily action. A common misconception is that any burn calories to lose weight calculator ignores nutrition; in reality, this burn calories to lose weight calculator ties exercise burn to intake, BMR, and time.
burn calories to lose weight calculator Formula and Mathematical Explanation
The burn calories to lose weight calculator relies on energy balance. First, it estimates basal metabolic rate (BMR) using Mifflin-St Jeor. Then the burn calories to lose weight calculator multiplies BMR by an activity factor to find total daily energy expenditure (TDEE). The burn calories to lose weight calculator computes total deficit as (Current weight − Target weight) × 7,700 kcal per kg. The daily deficit equals total deficit divided by days. Finally, the burn calories to lose weight calculator adds your intake and subtracts TDEE to find the extra calories you must burn with exercise.
Variables used in the burn calories to lose weight calculator
Variable
Meaning
Unit
Typical range
Wc
Current weight
kg
50-150
Wt
Target weight
kg
40-140
H
Height
cm
150-200
A
Age
years
18-70
S
Sex constant
kcal
-161 or +5
AF
Activity factor
multiplier
1.2-1.9
I
Daily intake
kcal
1200-3500
D
Total deficit
kcal
5,000-100,000
Practical Examples (Real-World Use Cases)
Example 1: Using the burn calories to lose weight calculator, a 80 kg male at 175 cm, 30 years old, moderately active, eating 2,200 kcal, targeting 70 kg in 12 weeks. The burn calories to lose weight calculator finds a total deficit of 77,000 kcal. Daily deficit is about 916 kcal. TDEE is about 2,692 kcal, so the burn calories to lose weight calculator shows about 424 kcal of exercise burn per day to stay on track.
Example 2: The burn calories to lose weight calculator for a 68 kg female at 165 cm, 28 years old, lightly active, eating 1,800 kcal, targeting 62 kg in 10 weeks. Total deficit from the burn calories to lose weight calculator is 46,200 kcal. Daily deficit is 660 kcal. TDEE is roughly 2,050 kcal, so the burn calories to lose weight calculator indicates roughly 410 kcal of exercise burn per day to meet the goal.
How to Use This burn calories to lose weight calculator
Step 1: Enter your current weight, target weight, height, age, sex, and activity factor. Step 2: Add your average daily calorie intake and the weeks to goal. Step 3: The burn calories to lose weight calculator instantly displays required daily exercise burn, BMR, TDEE, and deficits. Read the primary green box for daily burn, then review intermediate burn calories to lose weight calculator outputs to adjust either intake or timeframe.
Key Factors That Affect burn calories to lose weight calculator Results
Weight gap: A larger difference between current and target weight raises the burn calories to lose weight calculator deficit. Time horizon: More weeks reduce the burn calories to lose weight calculator daily burn. Intake: Higher eating raises required exercise burn in the burn calories to lose weight calculator. Activity factor: More active lifestyles lower extra burn needed. Age: Older users may see slightly lower BMR in the burn calories to lose weight calculator. Sex: Female constant lowers BMR, changing burn calories to lose weight calculator outputs. Muscle mass: Greater lean mass elevates BMR and changes TDEE in the burn calories to lose weight calculator. Metabolic adaptation: Long diets can reduce TDEE, so revisit the burn calories to lose weight calculator weekly.
Frequently Asked Questions (FAQ)
Q: What if target weight is higher than current weight? A: The burn calories to lose weight calculator will show zero extra burn because no deficit is needed.
Q: Does the burn calories to lose weight calculator include strength training benefits? A: It focuses on calories; strength work improves body composition beyond what the burn calories to lose weight calculator measures.
Q: Can I use the burn calories to lose weight calculator if I fast? A: Yes, input your average daily calories so the burn calories to lose weight calculator balances the deficit correctly.
Q: How often should I update numbers? A: Weekly updates keep the burn calories to lose weight calculator aligned with real progress.
Q: What if the burn calories to lose weight calculator shows negative burn? A: Negative means your intake and activity already create the required deficit; maintain without extra exercise.
Q: Does the burn calories to lose weight calculator adjust for water weight? A: It models fat loss; short-term water shifts are outside the burn calories to lose weight calculator scope.
Q: Are 7,700 kcal per kg accurate? A: It is a common constant; the burn calories to lose weight calculator uses it for consistent planning.
Q: Can I change the activity factor manually? A: Yes, pick the closest lifestyle; the burn calories to lose weight calculator recalculates instantly.
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function getNumber(id){var v=parseFloat(document.getElementById(id).value);if(isNaN(v)){return null;}return v;}
function setError(id,msg){document.getElementById(id).innerText=msg;}
function clearErrors(){setError("errWeight","");setError("errTarget","");setError("errHeight","");setError("errAge","");setError("errGender","");setError("errActivity","");setError("errWeeks","");setError("errIntake","");}
function validateInputs(values){var ok=true;clearErrors();
if(values.weight===null||values.weight<=0){setError("errWeight","Enter a valid weight.");ok=false;}
if(values.targetWeight===null||values.targetWeight=values.weight){setError("errTarget","Target must be below current weight.");ok=false;}
if(values.height===null||values.height230){setError("errHeight","Height must be 120-230 cm.");ok=false;}
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if(!validateInputs(values)){updateResults(0,0,0,0,true);return;}
var sexConst=values.gender==="male"?5:-161;
var bmr=10*values.weight+6.25*values.height-5*values.age+sexConst;
var tdee=bmr*values.activity;
var totalDeficit=(values.weight-values.targetWeight)*7700;
if(totalDeficit0?totalDeficit/(values.weeks*7):0;
var exerciseBurn=dailyDeficit+values.intake-tdee;
if(exerciseBurn<0){exerciseBurn=0;}
updateResults(bmr,tdee,totalDeficit,dailyDeficit,false,exerciseBurn);
buildTable(values,weeksToInt(values.weeks),dailyDeficit,values.weight,totalDeficit,exerciseBurn);
drawChart(values,weeksToInt(values.weeks),dailyDeficit,values.weight,totalDeficit,exerciseBurn);
}
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main.innerText="Daily exercise burn needed: "+Math.round(exerciseBurn)+" kcal";
}
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weight=currentWeight-(dailyDeficit*7/7700*i);
if(weight<values.targetWeight){weight=values.targetWeight;}
cumulative+=exerciseBurn*7;
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var td1=document.createElement("td");td1.innerText=i;
var td2=document.createElement("td");td2.innerText=weight.toFixed(2);
var td3=document.createElement("td");td3.innerText=Math.round(exerciseBurn);
var td4=document.createElement("td");td4.innerText=Math.round(cumulative);
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if(weeks<1){return;}
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ctx.fillStyle="#0b1f33";ctx.font="12px Arial";ctx.fillText("Week",pad,canvas.height-10);ctx.fillText("Weight / Burn",10,pad-10);
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ctx.fillStyle="#004a99";ctx.fillRect(canvas.width-130,pad+10,12,12);ctx.fillStyle="#0b1f33";ctx.fillText("Projected weight",canvas.width-110,pad+20);
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calculate();