Weight Loss Calculator
Calculate your calorie deficit and timeline to reach your goal weight
Your Information
Enter your details and weight loss goals
Your Weight Loss Plan
Timeline and calorie targets
Total Weight to Lose
77,000 total calories
154
Days
22
Weeks
6
Months
Current TDEE
Maintenance calories
Target Calories
Daily intake goal
Daily Deficit
Calorie reduction
Rate per Week
Average loss
Progress Milestones
25% Complete
Day 39
50% Complete
Day 77
75% Complete
Day 116
Weight Loss Progress Chart
Visual timeline of your weight loss journey
Daily Macronutrient Targets
Recommended protein, carbs, and fats for weight loss
Protein
Carbs
Fats
Macronutrient Guidelines
Protein (2g/kg)
• Preserves muscle mass
• Increases satiety
• Higher thermic effect
Carbs (Remaining)
• Energy for workouts
• Brain function
• Adjust based on activity
Fats (25% of calories)
• Hormone production
• Vitamin absorption
• Essential fatty acids
Weight Loss Guidelines
Calorie Deficit Basics
- • 1 kg of fat ≈ 7,700 calories
- • 1 lb of fat ≈ 3,500 calories
- • Safe deficit: 500-1000 cal/day
- • Recommended rate: 0.5-2 lbs/week
- • Minimum intake: 1200 cal (women), 1500 cal (men)
Success Tips
- • Track your food intake accurately
- • Combine diet with regular exercise
- • Stay hydrated (8+ glasses/day)
- • Get adequate sleep (7-9 hours)
- • Be patient and consistent
Disclaimer: This calculator provides estimates for educational purposes. Individual results vary based on metabolism, body composition, and adherence. Consult a healthcare professional or registered dietitian before starting any weight loss program, especially if you have medical conditions.
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