Weight Loss Calculator

Daily Calorie Target	0
Daily Calorie Deficit	0
Estimated Time to Goal	0 Weeks
Projected Goal Date	Month Day, Year

Ready to achieve your weight loss goals? Our calculator provides a clear, science-based plan by estimating your daily calorie needs and projecting a realistic timeline to help you reach your target weight safely and sustainably.

The Science of Weight Loss

Weight loss fundamentally comes down to energy balance: consuming fewer calories than your body expends. One pound of body fat is approximately equivalent to 3,500 calories. This means to lose one pound per week, you need to maintain a daily calorie deficit of about 500 calories (500 calories × 7 days = 3,500 calories).

Did you know? Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR) and physical activity. Creating a calorie deficit relative to your TDEE is the key to weight loss.

Choosing the Right Rate of Weight Loss

The appropriate rate of weight loss depends on several factors including your starting weight, body composition, and overall health:

0.5-1 lb per week: Recommended for most people. This gradual approach helps preserve muscle mass, allows for better adaptation to lifestyle changes, and is more sustainable long-term.
1-2 lbs per week: May be appropriate for those with more weight to lose. The CDC recommends this as the maximum safe rate of weight loss for most individuals.
2+ lbs per week: Generally not recommended without medical supervision. Rapid weight loss can lead to muscle loss, nutrient deficiencies, gallstones, and other health complications.

Important: Very low calorie diets (under 1200 calories for women, 1500 for men) should only be undertaken with medical supervision. Extreme deficits can lead to muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term weight maintenance difficult.

How to Use This Weight Loss Calculator

This weight loss calculator offers three calculation methods to help you plan your journey:

Weight Loss Pace Method
Choose your desired weekly weight loss rate, and the calculator will determine your daily calorie target, required deficit, and estimated timeline to reach your goal weight.
Target Date Method
Input a specific date by which you want to reach your goal, and the calculator will compute the required weekly weight loss rate and daily calorie deficit needed to meet that deadline.
Custom Calorie Reduction Method
Specify how many calories you want to reduce each day, and the calculator will estimate your weekly weight loss rate and projected goal date.

Factors That Influence Weight Loss

Several factors can affect your actual rate of weight loss compared to theoretical calculations:

Metabolic adaptation: As you lose weight, your metabolism may slow down, requiring adjustment of your calorie intake over time.
Water weight fluctuations: Changes in carbohydrate intake, sodium consumption, hormone levels, and exercise can cause significant water weight changes that mask fat loss.
Body composition changes: If you're building muscle through resistance training while losing fat, the scale might not move as quickly, but your body composition is improving.
Non-linear progress: Weight loss is rarely perfectly linear. You may experience periods of rapid loss followed by plateaus.

Frequently Asked Questions

Why am I not losing weight despite being in a calorie deficit?

This common frustration can have several explanations: inaccurate tracking of food intake, overestimation of calorie burn from exercise, water retention (especially in women during certain menstrual phases), metabolic adaptation, or underestimating your maintenance calories. If you've plateaued for several weeks, consider recalculating your TDEE as it decreases with weight loss, and ensure you're tracking all foods and beverages accurately.

Should I adjust my calorie intake as I lose weight?

Yes. As you lose weight, your Total Daily Energy Expenditure (TDEE) decreases because a smaller body requires less energy to maintain itself. A good rule of thumb is to recalculate your TDEE for every 10-15 pounds lost. This will help you maintain an appropriate deficit and continue progressing toward your goal.

Is it better to create a deficit through diet, exercise, or both?

The most sustainable approach typically combines both diet and exercise. Creating a deficit through diet alone can be challenging as very low calorie intake may lead to hunger and nutrient deficiencies. Exercise helps preserve muscle mass, improves health markers, and allows for a higher calorie intake while still maintaining a deficit. A combination approach also provides more flexibility in your diet.

How do I break through a weight loss plateau?

Weight loss plateaus are common and can often be overcome with strategic adjustments: recalculate your TDEE and adjust your calorie intake, vary your exercise routine, ensure you're getting enough protein and sleep, manage stress levels, consider a diet break (eating at maintenance for 1-2 weeks), or be patient as your body may be recompositioning rather than showing scale changes.