Achieve your weight loss goals with precision
Your BMI (Body Mass Index)
Basal Metabolic Rate (BMR)
Maintenance Calories
Recommended Calorie Target
Daily Calorie Deficit
Projected Weight Loss
Note: These calculations provide estimates based on validated formulas. Individual results may vary based on genetics, medical conditions, and other factors. Always consult healthcare professionals before starting any weight loss program.
Assess your body shape and health risks based on waist and hip measurements.
Use ToolQuickly calculate your BMI to understand your weight category.
Use ToolCalculate the daily calorie deficit needed to lose weight safely.
Use ToolA calorie deficit occurs when you consume fewer calories than your body expends. This forces your body to use stored fat as energy, resulting in weight loss. The fundamental principle of weight loss is based on this energy balance equation:
Weight Loss = Calories In < Calories Out
Creating a calorie deficit of 3,500 calories theoretically results in losing 1 pound (0.45 kg) of body fat. This can be achieved through reducing calorie intake, increasing physical activity, or ideally, a combination of both approaches.
Our calculator uses several scientifically validated formulas to determine your energy needs:
We use the Mifflin-St Jeor equation, which is considered the most accurate for most people:
For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Your TDEE is calculated by multiplying your BMR by an activity factor:
TDEE = BMR × Activity Multiplier
Your recommended calorie target is calculated by subtracting your chosen deficit from your TDEE:
Calorie Target = TDEE - Deficit
Note: The calculator will never recommend daily intake below 1,200 calories for women and 1,500 calories for men, as lower intakes may not provide adequate nutrition without medical supervision.
Focus on whole foods, adequate protein (1.6-2.2g/kg), complex carbs, healthy fats, and plenty of fiber.
Aim for gradual weight loss of 0.5-1kg per week. Extreme deficits lead to muscle loss and metabolic adaptation.
Combine resistance training (2-3x/week) with cardio (150+ minutes/week) for optimal fat loss and muscle retention.
Monitor weight, measurements, and calories but focus on non-scale victories like energy and fitness improvements.
Aim for 7-9 hours of quality sleep. Poor sleep increases hunger hormones and reduces fat loss.
Prepare meals in advance to avoid impulsive high-calorie choices. Focus on portion control and nutrient density.
For most individuals, experts recommend a rate of 0.5-1 kg (1-2 pounds) per week for sustainable weight loss. This typically requires a moderate calorie deficit of 500-1000 calories per day below maintenance levels.
Important: If you have any medical conditions, are pregnant or breastfeeding, are under 18, or have a history of eating disorders, consult with a healthcare professional before starting any weight loss program.
The number of calories your body needs to maintain basic functions like breathing and cell production at complete rest.
The total number of calories you burn in a day, including your BMR plus additional calories for daily activities and exercise.
Consuming fewer calories than your body expends, which forces it to use stored fat for energy, leading to weight loss.
The three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fats (9 cal/g).
A measure that uses height and weight to estimate body fat and categorize weight status. Calculated as weight(kg)/height(m)².
The process where your body adjusts to lower calorie intake by decreasing metabolic rate, making weight loss progressively more difficult.
Calories burned during digestion. Protein has the highest TEF (20-30%), followed by carbs (5-10%) and fats (0-3%).
Calories burned during everyday activities not considered formal exercise, like walking, fidgeting, and household chores.