Weight Loss Calculator
Calculate your daily calorie needs and create a personalized weight loss plan. Get your ideal calorie deficit and estimated timeline to reach your goal weight.
Your Weight Loss Plan
📌 TDEE (Total Daily Energy Expenditure): - calories/day
💡 Tip: A safe weight loss rate is 0.5-1 kg per week. To lose 1 kg, you need a calorie deficit of approximately 7,700 calories. Always consult a healthcare professional before starting a weight loss program.
How to use the Weight Loss Calculator
- Enter age, gender and height.
- Enter current weight and target weight.
- Choose your activity level.
- See BMR, TDEE, daily calorie target and weeks to goal.
Formula used
Worked example
Man, 35 years, 175 cm, 80 kg, target 70 kg, moderate activity
BMR ≈ 1,801 kcal; TDEE (×1.55) ≈ 2,792 kcal
Daily target ≈ 2,292 kcal
10 kg at 500 kcal a day takes about 22 weeks
Making the plan work
A 500 kcal daily deficit leads to about 0.45 kg of fat loss a week, a pace most people can sustain. Weight loss slows as you get lighter because your TDEE falls, so recalculate every few kilograms. Combine the calorie target with enough protein, vegetables, daily steps and strength training, and get medical advice if you have diabetes, thyroid problems or other health conditions.
Tips for accurate results
- Weigh yourself at the same time each day and track the weekly average.
- Choose your activity level honestly; most office workers are sedentary or light.
- Sleep and stress affect appetite and weight.
Frequently Asked Questions
About 20–22 weeks at a 500 kcal daily deficit.
About 500 below your TDEE for steady loss.
Lower TDEE after weight loss, water retention or portion creep are common reasons.
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Content reviewed by Vinod, Easy Smart Calculator · Last updated October 2026
How This Calculator Works
BMR (Basal Metabolic Rate): The number of calories your body burns at rest using the Mifflin-St Jeor formula.
TDEE (Total Daily Energy Expenditure): Your BMR multiplied by your activity level factor. This is the total calories you burn daily.
Calorie Deficit: To lose weight, you must consume fewer calories than your TDEE. A 500 calorie daily deficit equals 3,500 calories per week (approximately 0.5 kg of body fat).