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What this calculator does
Estimate a calorie deficit and timeline for a chosen weight-loss goal.
How to use this calculator
- Enter current weight, target, timeframe, and activity assumptions.
- Review the calculation assumptions before using the result.
- Use a sustainable pace rather than an extreme deficit.
How to calculate
Choose the calculation mode where available, then enter the values requested by the weight loss calculator. Results update immediately.
Worked example
With the example values shown above, the maintenance calories is 2,318 kcal/day, and the weight-loss calorie target is 1,768 kcal/day, and the daily calorie deficit is 550 kcal/day.
Understanding your result
Use a sustainable pace rather than an extreme deficit.
- Talk to a clinician before major changes.
- Double-check values and units before calculating.
This calculator provides an educational estimate and is not medical advice or a diagnosis.
Frequently asked questions
What does this weight loss calculator do?
Estimate a calorie deficit and timeline for a chosen weight-loss goal.
How do I use this weight loss calculator?
Enter current weight, target, timeframe, and activity assumptions.
What does the result mean?
Use a sustainable pace rather than an extreme deficit.
What should I check before relying on it?
Talk to a clinician before major changes.
Why does a slower pace mean a smaller calorie deficit?
The pace you choose sets a weekly weight-loss target, and slower targets require a smaller daily calorie deficit to reach that same weekly rate of loss.
Is losing weight faster always better?
Not necessarily — a larger deficit is harder to sustain and can risk losing more lean mass along with fat. A more moderate, sustainable pace is often recommended over an aggressive one.