How This Weight Loss Calculator Works
This weight loss calculator uses the Mifflin-St Jeor equation, one of the most widely validated formulas in nutrition science, to estimate your Basal Metabolic Rate (BMR) — the number of calories your body burns at complete rest.
Calorie Weight Loss Calculator: Turning Numbers Into a Plan
Once your maintenance calories are known, this calculator applies a moderate deficit to estimate the calories for weight loss that will get you losing at a steady, sustainable pace.
Weight Loss Calculator by Date
Enter your goal weight and a target date, and this calculator will work backward to tell you exactly what daily calorie deficit is required.
BMI Weight Loss Calculator
This tool also works as a BMI calculator, showing where your Body Mass Index falls on the underweight-to-obese scale.
Why Track Water Intake Too
Staying hydrated supports metabolism, helps manage hunger cues, and keeps energy levels steady during a calorie deficit.
Frequently Asked Questions
How accurate is a calorie weight loss calculator?
It's a solid estimate based on population-level formulas, but individual metabolism varies by up to 10–15%. Use your results as a starting point.
What is a healthy calorie deficit for weight loss?
Most guidelines suggest a deficit of 500 kcal per day, which typically leads to around 0.5 kg of weight loss per week.
How much water should I drink daily for weight loss?
A common guideline is around 33 ml per kilogram of body weight per day, with more added on high-activity days.