Weight Loss and Goal Planner
Discover your maintenance calories, build weekly weight-change targets, and design a timeline that fits your lifestyle.
Leave blank to view common weekly pace suggestions.
Weight-loss goal
Target change: 10.0 kg • Maintenance ≈ 2161 kcal/day • BMR ≈ 1572 kcal/day
Suggested safe deficit range: 917 kcal/day or less.
Mild (0.25 kg/week)
Daily intake ≈ 1886 kcal
Deficit ≈ 275 kcal/day
Duration ≈ 40.0 weeks
Moderate (0.5 kg/week)
Daily intake ≈ 1611 kcal
Deficit ≈ 550 kcal/day
Duration ≈ 20.0 weeks
Aggressive (0.75 kg/week)
Daily intake ≈ 1336 kcal
Deficit ≈ 825 kcal/day
Duration ≈ 13.3 weeks
Custom timeline
To reach your goal in 12 weeks, aim for approximately 1244 kcal/day (deficit ≈ 917 kcal/day).
Safe daily deficit for sustained fat loss usually sits between 250 and 750 kcal/day. Larger deficits raise the risk of fatigue, muscle loss, and poor adherence.
How to Use This Calculator
Enter personal stats
Sex, age, height, and current weight feed the BMR formula.
Set your target weight
We compare current and target weight to measure total change.
Select activity level
Pick the option that reflects your weekly training volume.
Add an optional timeline
Entering weeks unlocks a custom calorie target for your chosen pace.
Formula
BMR = (10 * weight) + (6.25 * height) - (5 * age) + s
TDEE = BMR * Activity factor
Calories required for weight change = Goal change (kg) * 7,700
Daily change for custom timeline = Total calories / Timeline days
s = +5 for males, -161 for females (Mifflin St-Jeor equation)
Example
Female, 30 yrs, 165 cm, 72 kg → BMR ≈ 1,432 kcal. Light activity multiplies to a TDEE ≈ 1,969 kcal. Losing 5 kg requires about 38,500 kcal total. At a 500 kcal/day deficit, the plan takes roughly 11 weeks.
Variables
- BMR: basal metabolic rate
- TDEE: total daily energy expenditure
- Goal change: target weight difference in kilograms
Understanding Your Plan
Sustainable progress combines nutrition, resistance training, cardio, adequate sleep, and stress management. Use this calculator as a starting point, then modify calories by 100 to 150 kcal increments if weekly check-ins show faster or slower progress than planned.
Best practices
- Target 0.25 to 0.75 kg of change per week for sustainable results.
- Raise protein intake to maintain muscle during deficits.
- Combine calorie control with resistance training to improve body composition.
Monitoring progress
- Log body weight, measurements, or progress photos once per week.
- If weight stalls for two weeks, adjust daily intake by about 100 kcal or add activity.
- Avoid overly aggressive deficits; chronic stress and poor sleep hinder fat loss.
Frequently Asked Questions
Is a 1,000 kcal deficit safe?
It is generally the upper limit for healthy adults. Larger deficits increase fatigue, hunger, and the risk of lean mass loss. Work with a healthcare professional before attempting aggressive plans.
What if my goal is maintenance?
If current and target weights match, use the maintenance calorie output to keep weight steady while adjusting macros or training goals.
Should I recalculate as my weight changes?
Yes. Revisit the calculator every few kilograms. Lower body mass reduces total daily expenditure, so redeploy calories to stay on track.
Do I need to track calories?
Tracking helps accuracy, but structured meal plans or portion guides can work if weekly progress matches expectations.
When should I consult a professional?
Anyone with medical conditions, significant weight loss goals, or a history of disordered eating should partner with a registered dietitian or physician for personalized guidance.