Weight Loss Calculator
Create a safe and effective plan to reach your target weight
Enter Your Details
Enter your details
Fill in your information to create a personalized weight loss plan
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References
- World Health Organization (WHO) - BMI Classification
- National Institutes of Health (NIH) - Clinical Guidelines
- Centers for Disease Control and Prevention (CDC) - Healthy Weight
About Weight Loss Calculator
How It Works
This calculator creates a calorie deficit of 500-1000 calories per day from your Total Daily Energy Expenditure (TDEE), aiming for a safe weight loss of 0.5-1 kg (1-2 lbs) per week. A deficit of approximately 7,700 calories equals 1 kg of fat loss.
How to Interpret Results
The result shows your target daily calorie intake for gradual, sustainable weight loss. Faster weight loss is not recommended as it can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.
Health Tips
Combine calorie reduction with increased physical activity for best results. Prioritize protein and fiber to maintain satiety. Aim for gradual loss of 0.5-1% of body weight per week for sustainable progress.
Limitations
Individual metabolism varies significantly. Actual results depend on adherence, activity levels, hormonal factors, and medical conditions. Sustainable weight loss requires long-term lifestyle changes.
Last reviewed: July 16, 2026
Medical Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider with any questions regarding your health.