Weight Loss Calculator
Calculate your calorie deficit and timeline to reach your goal weight
Weight Loss Formulas
How Weight Loss Works
Weight loss fundamentally comes down to calories in versus calories out. To lose weight, you must create a calorie deficit—consuming fewer calories than your body burns. One pound of body fat contains approximately 3,500 calories, so a deficit of 500 calories per day results in about 1 pound of weight loss per week.
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including your Basal Metabolic Rate (BMR) plus calories burned through physical activity. This calculator estimates your TDEE and shows how to create a sustainable deficit.
Safe weight loss is typically 0.5-2 pounds (0.25-1 kg) per week. Faster weight loss may result in muscle loss, nutritional deficiencies, and is harder to maintain long-term.
Activity Levels Explained
Sedentary
Office job, minimal exercise. TDEE = BMR × 1.2
Lightly Active
Light exercise 1-3 days/week. TDEE = BMR × 1.375
Moderately Active
Moderate exercise 3-5 days/week. TDEE = BMR × 1.55
Very Active
Hard exercise 6-7 days/week. TDEE = BMR × 1.725
Weekly Weight Loss Guidelines
| Rate | Daily Deficit | Best For | Sustainability |
|---|---|---|---|
| 0.5 lb/week | 250 cal | Long-term goals | Highly sustainable |
| 1 lb/week | 500 cal | Most people | Sustainable |
| 1.5 lb/week | 750 cal | Overweight | Moderate |
| 2 lb/week | 1000 cal | Obese | Short-term only |
Tips for Successful Weight Loss
Track Your Food
Use a food diary or app to track calories. Most people underestimate intake by 20-50%.
Focus on Protein
Higher protein intake (0.7-1g per lb body weight) preserves muscle and increases satiety.
Stay Hydrated
Drink water before meals. Thirst is often mistaken for hunger. Aim for 8+ cups daily.
Prioritize Sleep
Poor sleep increases hunger hormones. Aim for 7-9 hours of quality sleep nightly.
Frequently Asked Questions
Why am I not losing weight despite being in a deficit?
Common reasons: underestimating calories consumed, overestimating exercise calories, water retention (especially during menstrual cycles or high sodium intake), muscle gain offsetting fat loss, or metabolic adaptation over time. Try tracking more accurately for 2 weeks.
Is 1200 calories too low?
For most adults, yes. Women should generally eat at least 1200 calories, men at least 1500. Going too low can cause muscle loss, nutritional deficiencies, and metabolic slowdown. Aim for no more than a 500-750 calorie deficit.
Should I eat back exercise calories?
Partially. Exercise calorie estimates are often inflated by 30-50%. If you exercise and feel hungry, eat back about half the estimated calories. If your goal is aggressive weight loss, don't eat them back.
How do I break through a weight loss plateau?
Plateaus are normal. Try: recalculating your TDEE at your new weight, taking a diet break (eat at maintenance for 1-2 weeks), changing your exercise routine, or double-checking your calorie tracking accuracy.
Pro Tips
- Bookmark this calculator for quick access in the future
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- Try different scenarios to compare outcomes
- Check out our related calculators for more insights
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