Weight Loss Calculator
See how many calories a day help you lose weight at a safe, steady pace.
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Weight Loss Calculator
Runs in your browser — we never see your numbers.
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⚠️ This goal would take you below a safe minimum, so we show the minimum instead. Choose a slower pace or talk to a doctor or dietitian.
General guide only — not a diagnosis or medical advice.
How this is calculated
We estimate your resting energy use (BMR) with the Mifflin–St Jeor equation, multiply it by your activity level to get your maintenance calories, then subtract a daily deficit for your weekly goal (about 7,700 kcal ≈ 1 kg of body fat).
Healthy pace
- Losing 0.25–0.75 kg a week is considered safe and sustainable for most adults.
- We never suggest going below 1,200 kcal (women) or 1,500 kcal (men) a day without medical supervision.
- Protein, fibre and sleep make a calorie deficit much easier to stick to.
📖 Read our guide: How to Use a Weight Loss Calculator to Hit Your Dream Body Goals Faster