Use this bmr calculator kg to lose weight to set evidence-based calorie targets, plan your deficit, and forecast how fast you can safely reach your goal.
Male
Female
Used for Mifflin-St Jeor constant.
Valid range 10-100 to reflect adult metabolism.
Enter your current body mass in kilograms.
Height in centimeters for BMR math.
Sedentary (little exercise)
Lightly active (1-3x/week)
Moderately active (3-5x/week)
Very active (6-7x/week)
Athlete (twice daily)
Multiplier converts BMR to total daily energy expenditure.
How many kilograms you want to lose in total.
Weeks to reach the target loss.
Daily calories to reach goal: — kcal
BMR: — kcal/day
TDEE: — kcal/day
Required daily deficit: — kcal/day
Expected weekly loss: — kg/week
Formula uses Mifflin-St Jeor BMR, multiplies by activity, subtracts deficit based on 7,700 kcal per kg.
TDEE trend
Goal intake trend
Projected weekly progress from the bmr calculator kg to lose weight
Week
Projected Weight (kg)
Weekly Loss (kg)
Daily Goal (kcal)
What is bmr calculator kg to lose weight?
The bmr calculator kg to lose weight estimates how much energy your body burns at rest in kilograms-based inputs and translates it into a safe calorie deficit plan so you can reach a lower body weight efficiently. People who want structured fat loss without guessing should use this bmr calculator kg to lose weight to align meals and activity with science-based targets. A common misconception is that the bmr calculator kg to lose weight only matters for athletes; in reality, every person has a basal metabolic rate that anchors calorie decisions.
Another misconception is that the bmr calculator kg to lose weight forces starvation. Instead, it reveals the sustainable deficit window and ensures nutrient coverage while moving toward a lower weight measured in kilograms.
bmr calculator kg to lose weight Formula and Mathematical Explanation
The bmr calculator kg to lose weight begins with the Mifflin-St Jeor equation: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s, where s is +5 for males and −161 for females. The bmr calculator kg to lose weight then multiplies BMR by an activity factor to find total daily energy expenditure (TDEE). To lose weight, the bmr calculator kg to lose weight subtracts a daily calorie deficit calculated from the kilograms you plan to lose: deficit per day = (target_kg × 7700) / (weeks × 7). Goal intake = TDEE − deficit.
Variable breakdown
Variables used in the bmr calculator kg to lose weight
Variable
Meaning
Unit
Typical Range
Weight
Current body mass
kg
30-250
Height
Stature for BMR math
cm
120-230
Age
Impacts resting metabolism
years
10-100
Activity factor
Multiplier to reach TDEE
unitless
1.2-1.9
Goal loss
Desired reduction
kg
0.5-50
Weeks
Timeline for loss
weeks
1-52
Because the bmr calculator kg to lose weight uses 7,700 kcal per kilogram of fat, every kilogram removed requires that total deficit spread over the chosen weeks.
Practical Examples (Real-World Use Cases)
Example 1
Inputs: male, 30 years, 75 kg, 175 cm, moderately active (1.55), goal 5 kg, 12 weeks. The bmr calculator kg to lose weight produces BMR ≈ 1706 kcal, TDEE ≈ 2645 kcal, daily deficit ≈ 458 kcal, and goal intake ≈ 2187 kcal. Interpretation: eating around 2187 kcal while keeping activity steady targets roughly 0.42 kg loss per week.
Example 2
Inputs: female, 42 years, 82 kg, 165 cm, lightly active (1.375), goal 8 kg, 20 weeks. The bmr calculator kg to lose weight returns BMR ≈ 1522 kcal, TDEE ≈ 2092 kcal, daily deficit ≈ 308 kcal, goal intake ≈ 1784 kcal. Interpretation: a modest deficit yields about 0.28 kg per week, balancing energy with recovery.
How to Use This bmr calculator kg to lose weight Calculator
Enter gender, age, weight in kg, and height in cm so the bmr calculator kg to lose weight can compute your basal burn.
Choose an activity level to scale the bmr calculator kg to lose weight up to your TDEE.
Set how many kilograms you want to lose and the number of weeks to spread the bmr calculator kg to lose weight deficit.
Review the primary daily calorie target and intermediate BMR, TDEE, and deficit.
Adjust inputs to see how the bmr calculator kg to lose weight shifts the weekly loss pace.
Copy results and apply them to your meal planning and training schedule.
Read results as daily calories you can consume while still hitting the loss pace. The bmr calculator kg to lose weight clarifies whether to change activity or intake for faster or safer progress.
Key Factors That Affect bmr calculator kg to lose weight Results
Metabolic adaptation: prolonged deficits can lower TDEE, so the bmr calculator kg to lose weight should be revisited every few weeks.
Activity accuracy: overstated activity factors inflate allowable calories; keep the bmr calculator kg to lose weight realistic.
Protein intake: adequate protein preserves lean mass, stabilizing the bmr calculator kg to lose weight projections.
Sleep and stress: poor recovery elevates cortisol and may blunt the bmr calculator kg to lose weight fat loss pace.
Hormonal cycles: thyroid or reproductive hormones can alter resting burn, shifting the bmr calculator kg to lose weight numbers.
Non-exercise movement (NEAT): steps and daily motion meaningfully change TDEE in the bmr calculator kg to lose weight.
Hydration and sodium: fluctuations change scale weight; interpret bmr calculator kg to lose weight projections over trends, not single days.
Macronutrient timing: carb timing around training can sustain output, helping the bmr calculator kg to lose weight stay accurate.
Frequently Asked Questions (FAQ)
Is the bmr calculator kg to lose weight safe for rapid fat loss? It recommends deficits but you should avoid intakes below medical guidance.
How often should I rerun the bmr calculator kg to lose weight? Update every 2-4 weeks or after weight changes of 2 kg.
Does the bmr calculator kg to lose weight include exercise calories? Yes, via the activity multiplier.
What if the bmr calculator kg to lose weight gives calories under 1200? Increase timeline or decrease goal loss to protect nutrition.
Can the bmr calculator kg to lose weight handle muscle gain phases? It is optimized for loss; set goal loss to zero for maintenance insight.
Do cheat meals break the bmr calculator kg to lose weight plan? Single meals matter less than weekly averages; track weekly totals.
How does menopause affect the bmr calculator kg to lose weight? Lower estrogen can reduce TDEE; choose conservative deficits.
Are kcal and calories the same in the bmr calculator kg to lose weight? Yes, the calculator uses dietary kilocalories.