Get your weight loss calorie target in seconds
Enter your stats and activity level to get a daily calorie target and an estimated timeline to your goal weight.
Activity levels explained
Your activity level sets the multiplier used to turn your BMR into your total daily energy expenditure (TDEE).
| Activity level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Little or no exercise |
| Lightly active | × 1.375 | Light exercise 1–3 days a week |
| Moderately active | × 1.55 | Moderate exercise 3–5 days a week |
| Active | × 1.725 | Hard exercise 6–7 days a week |
| Very active | × 1.9 | Very hard exercise or a physical job |
Not sure which one fits? Use the weight loss calculator above and try a couple — your calorie target updates instantly.
About this weight loss calculator
This calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin–St Jeor equation — one of the most widely validated formulas for everyday use — then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE), the calories you burn maintaining your current weight.
From there, it applies a moderate 500-calorie daily deficit, based on the standard estimate that roughly 7,700 calories equals 1 kg of body weight. That works out to about 0.45 kg (1 lb) of weight loss per week — a pace widely considered sustainable rather than extreme.
Your target calories never drop below 1,200 a day for safety. This is an estimate, not medical advice — actual results vary with muscle mass, hormones, sleep, and consistency. Talk to a doctor or dietitian before starting any significant calorie deficit.
Sample weight loss timelines
Common starting weights and goals, already calculated.
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Weight loss questions
How the calorie target and timeline are calculated.
How many calories should I eat to lose weight?
A common, sustainable approach is eating about 500 calories a day less than your maintenance level (TDEE). That works out to roughly 0.5 kg (about 1 lb) of fat loss per week, without dropping calories so low that it's hard to stick with.
How is my calorie target calculated?
This calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin–St Jeor equation, multiplies it by your activity level to get your Total Daily Energy Expenditure (TDEE), then subtracts a 500-calorie daily deficit — never dropping below 1,200 calories a day for safety.
How long will it take to reach my goal weight?
Using the standard estimate that 1 kg of body weight is roughly 7,700 calories, a 500-calorie daily deficit works out to about 0.45 kg (1 lb) lost per week. Divide your total weight to lose by that weekly rate to estimate the number of weeks.
Is a 500-calorie deficit safe for everyone?
It's a widely used, moderate starting point, but individual needs vary with age, medical history, and activity level. This calculator caps the target at a minimum of 1,200 calories a day and is not a substitute for advice from a doctor or dietitian.
Why does activity level matter for weight loss?
Your activity level changes your TDEE — the more active you are, the more calories you burn at maintenance, so the same 500-calorie deficit still leaves you with a higher, more sustainable daily calorie target.
What if my calorie target seems too low?
If your calculated deficit would put you below 1,200 calories a day, this calculator caps your target there instead and shows a smaller actual deficit. Extremely low-calorie diets should only be done under medical supervision.