Estimate daily calories for weight loss, calorie deficit, and how long it may take to reach a target weight. This free weight loss calculator supports US and metric units and shows practical fat-loss targets in one place.
Maintenance first:
This calculator estimates maintenance calories from BMR and activity level.
Calorie deficit:
Your chosen weekly loss pace is converted into a daily calorie deficit.
Target calories:
Daily calories for fat loss are estimated from maintenance minus the daily deficit.
Timeline estimate:
The total weight to lose is divided by the chosen weekly pace to estimate time to goal.
A weight loss calculator can turn a general goal into a practical calorie target and time estimate. It helps show how maintenance calories, calorie deficit, and target weight work together.
It can make planning more realistic and easier to track over time.
Your result shows estimated maintenance calories, your suggested daily calories for fat loss, the daily calorie deficit, and an estimated time to reach your target weight.
This gives you a practical starting point for planning a weight loss phase.
That depends on your maintenance calories and how fast you want to lose weight. This calculator estimates both.
That depends on your daily calorie deficit and how consistent your progress is over time.
Not always. A slower pace is often easier to sustain and may feel more manageable.
Real progress can vary because body weight changes are influenced by water, routine, adherence, and other factors.