Accurately plan your weight loss journey. Calculate your Total Daily Energy Expenditure (TDEE), estimate caloric needs, and project your timeline to reach your goal weight.
Imperial (lbs, ft/in)
Metric (kg, cm)
Male
Female
Please enter a valid age (15-100).
Enter a valid weight.
Goal weight should be lower than current.
Sedentary (Office job, little exercise)
Lightly Active (1-3 days/week)
Moderately Active (3-5 days/week)
Very Active (6-7 days/week)
Extra Active (Physical job + training)
Used to calculate TDEE (Total Daily Energy Expenditure).
Mild Weight Loss (0.5 lbs/week)
Sustainable Weight Loss (1.0 lbs/week)
Aggressive Weight Loss (1.5 lbs/week)
Very Aggressive (2.0 lbs/week)
Higher deficit speeds up results but is harder to maintain.
Daily Calorie Budget to Reach Goal
2,200 kcal
Estimated Time: 20 Weeks
Maintenance Calories (TDEE)2,700 kcal
Weekly Weight Loss1.0 lbs
Basal Metabolic Rate (BMR)1,950 kcal
Formula: TDEE (based on Mifflin-St Jeor) minus selected Caloric Deficit.
Week
Date
Weight
Total Lost
What is a Total Body Weight Loss Calculator?
A total body weight loss calculator is a specialized digital tool designed to help individuals plan their health journey by using mathematical models of human metabolism. Unlike generic calculators, it accounts for your biological variables—age, gender, height, current weight, and activity level—to determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
By subtracting a specific caloric deficit from your TDEE, the total body weight loss calculator provides a scientifically grounded "Daily Calorie Budget." This budget represents the maximum energy intake allowed to achieve a desired rate of fat loss while maintaining vital bodily functions.
This tool is essential for anyone from athletes looking to cut weight for a competition, to individuals managing obesity, or fitness enthusiasts aiming for body recomposition. Common misconceptions include thinking that weight loss is linear or that "starvation diets" are effective; this calculator demonstrates how sustainable, mathematical deficits yield long-term results.
Total Body Weight Loss Calculator Formula
The core of the total body weight loss calculator relies on the Mifflin-St Jeor Equation, widely considered the most accurate standard for estimating BMR in clinical settings.
Step 1: Calculate BMR (Metric)
Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Step 2: Calculate TDEE
Once BMR is found, we multiply it by an Activity Factor to find your TDEE (Maintenance Calories).
Variable
Meaning
Value Range
BMR
Basal Metabolic Rate (Coma calories)
1200 – 2500+ kcal
Activity Factor
Multiplier for daily movement
1.2 (Sedentary) to 1.9 (Athlete)
Caloric Deficit
Energy shortfall to force fat burning
250 – 1000 kcal/day
Step 3: The Weight Loss Equation
Daily Calorie Budget = TDEE – Deficit
It is generally accepted that approximately 3,500 kcal of energy deficit results in 1 lb of body weight loss.
Profile: 42-year-old female, 165 cm, 80 kg. Walks frequently, exercises 3x a week. Goal: Reach 70 kg. Calculations:
BMR: ~1,500 kcal
TDEE (Activity 1.375): 2,062 kcal
Strategy: 500 kcal deficit (0.45 kg/week)
Target Intake: 1,562 kcal/day
Time to Goal: ~22 weeks
How to Use This Total Body Weight Loss Calculator
Maximize the effectiveness of this tool by following these steps:
Enter Accurate Stats: Weight fluctuates. Weigh yourself in the morning before eating for the most accurate "Current Weight" input.
Be Honest About Activity: Overestimating activity is the #1 reason for stalled weight loss. If you have a desk job but gym 3 times a week, select "Lightly Active", not "Moderately Active".
Select a Deficit: Use the dropdown to choose your pace. A deficit of 500 kcal is the "Gold Standard" for sustainable weight loss.
Review the Projection: Look at the chart and table. Is the timeline realistic for your lifestyle? If 1,200 calories seems too low, increase your activity level or reduce the deficit.
Key Factors That Affect Weight Loss Results
While the total body weight loss calculator provides a mathematical baseline, biological reality involves several variables:
Metabolic Adaptation: As you lose weight, your body requires less energy to move. Your BMR decreases, meaning you must adjust your calories downward over time to maintain the same rate of loss.
Non-Exercise Activity Thermogenesis (NEAT): Subconscious movements (fidgeting, standing) can burn significant calories. Dieting often subconsciously reduces NEAT, slowing progress.
Macronutrient Composition: Protein has a higher thermic effect (TEF) than fats or carbs. A high-protein diet may result in slightly more weight loss than predicted by simple calorie math.
Water Retention: High salt intake or hormonal cycles can cause water retention, masking fat loss on the scale for days or weeks.
Sleep & Stress: Cortisol (stress hormone) and lack of sleep can inhibit fat loss and increase muscle breakdown, altering the quality of weight lost.
Body Composition: Muscle is metabolically active tissue. Two people of the same weight but different muscle mass will have different TDEEs.
Frequently Asked Questions (FAQ)
Why is my weight loss slower than the calculator predicts?
Calculators are estimates. You may be overestimating your activity level or underestimating your food intake (tracking errors). Metabolic adaptation also slows progress over time.
What is a safe daily calorie minimum?
Generally, women should not drop below 1,200 kcal and men below 1,500 kcal without medical supervision to ensure nutrient sufficiency.
Should I eat back my exercise calories?
Be cautious. Fitness trackers often overestimate burns. It is usually safer to not eat back exercise calories if weight loss is the priority, or only eat back 50% of them.
Can I target fat loss in my belly?
No. "Spot reduction" is a myth. A total body weight loss calculator helps you reduce overall body fat, which will eventually come off the belly.
Does this calculator work for Ketogenic diets?
Yes. The laws of thermodynamics (Calories In vs. Calories Out) apply regardless of whether you eat Keto, Paleo, or Vegan. Only the macronutrient split changes.
How often should I recalculate?
Recalculate every 10-15 lbs of weight loss. Your caloric needs drop as your body gets smaller.
What if I hit a plateau?
A plateau often means your new weight's maintenance level now equals your intake. You need to either increase activity or decrease calories slightly to re-create a deficit.
Is faster weight loss better?
Rarely. Rapid weight loss often leads to muscle loss and a higher chance of regaining the weight (yo-yo effect). 0.5% to 1% of body weight per week is ideal.
Related Tools and Internal Resources
Enhance your health planning with our other specialized calculators:
BMI CalculatorCheck if your weight falls within the healthy range.
TDEE CalculatorCalculate your precise maintenance calories based on activity.