Weight Loss Calculator
Plan your weight loss journey with precision. Create a personalized timeline to reach your target weight.
Our weight loss calculator helps you determine your daily calorie needs for effective weight loss. The calculator takes into account your current weight, height, age, gender, activity level, target weight goal, and desired timeframe to provide personalized recommendations.
For healthy, sustainable weight loss, experts recommend losing 1-2 pounds (0.5-1 kg) per week. This typically requires a calorie deficit of 500-1000 calories per day. Our calculator helps you find the right balance for your specific goals.
Calculate Your Weight Loss Plan
Get a detailed breakdown of your BMR, daily energy expenditure, and target calories
See how long it will take to reach your weight goals with personalized timelines
Tips for Successful Weight Loss
Evidence-based strategies to help you achieve sustainable weight loss results
Focus on Whole Foods
Prioritize fruits, vegetables, lean proteins, and whole grains to feel fuller on fewer calories. These nutrient-dense foods support overall health during weight loss.
Stay Hydrated
Drinking water before meals can reduce hunger and boost metabolism. Aim for 8-10 glasses daily, and consider replacing caloric beverages with water.
Include Strength Training
Building muscle increases your metabolic rate and improves body composition. Aim for 2-3 strength training sessions per week targeting all major muscle groups.
Get Adequate Sleep
Poor sleep can disrupt hunger hormones and lead to increased cravings. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts.
Track Your Progress
Monitor your food intake and weight changes to stay accountable. Use apps, journals, or photos to document your journey and identify patterns.
Remember: Weight loss is rarely linear - you may experience plateaus or fluctuations. Focus on consistency and be patient with the process for long-term success.
The most successful weight loss approaches combine calorie management, regular physical activity, and behavioral changes. Small, sustainable adjustments to your lifestyle are more effective than drastic short-term changes.
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