Weight Loss Calculator

Your details

Used in the BMR formula. Select the option that best reflects your biology.
years
cm
kg
kg
Pick the level that matches your typical week. This sets your maintenance calories (TDEE).
weeks
Mifflin-St Jeor is the most validated formula for the general population. Katch-McArdle is more accurate if you know your body fat percentage.
Higher protein (30-35%) helps preserve muscle during a calorie deficit. Remaining calories are split evenly between carbs and fat.
Daily calorie targetHealthy pace
1,938kcal/day
Maintenance calories (TDEE)2,672kcal/day
Daily deficit733kcal/day
Weekly weight change0.67/week
Protein145g/day
Carbohydrates170g/day
Fat75g/day
Maintenance calories at goal weight2,548kcal/day
Basal Metabolic Rate (BMR)1,724kcal/day

Aim for about 1,938 kcal/day to reach your goal in 12 weeks.

  • Eat about 1,938 kcal/day, a deficit of 733 kcal below your maintenance of 2,672 kcal/day.
  • That gives roughly 0.67 kg of loss per week, reaching your goal in 12 weeks.
  • This sits within the CDC-recommended 0.45-0.9 kg per week range, a steady, sustainable pace.
  • Once you reach your goal, your new maintenance intake will be about 2,548 kcal/day at the same activity level.

Next stepTrack your weight as a weekly average and recalculate your TDEE every 4-6 weeks as your body composition changes.

 = Powered by OnlyCalculators