Weight Loss Calculator
Estimate your daily energy needs (BMR and TDEE), then project calorie targets, weekly loss rate, and time to goal.
Uses the commonly recommended Mifflin-St Jeor equation with population-average safety guidance — an estimate, not medical advice.
Your profile
kg
cm
kg
Required only for Katch-McArdle
Results
60-day body-weight projection
Decision guidance
- BMR is the energy your body burns at rest; TDEE adds your activity burn. Your maintenance calories sit around TDEE.
- For weight loss, a deficit of 500–1,000 kcal/day supports roughly 1–2 lb per week — the safe, CDC-recommended pace.
- A standard 750 kcal/day cut is the default here (≈1.5 lb/wk). Keep your target above the safety floors (1,500 kcal men / 1,200 kcal women) unless a clinician is involved.
- Mifflin-St Jeor is the recommended default; Harris-Benedict is a reasonable older alternative; Katch-McArdle needs your body-fat %.
Worked example: 30-yr male, 80 kg, 180 cm, moderately active → BMR = 10(80)+6.25(180)−5(30)+5 = 1,780; TDEE = 1,780 × 1.55 = 2,759. A 750 kcal cut → ~2,009 kcal/day (≈1.5 lb/wk).
Data sources
Calculator Academy — Mifflin-St Jeor · CDC — Steps for Losing Weight (1–2 lb/wk, 500–1000 kcal deficit) · TheMifflin — equation & safety floors · Gym Geek — Maintenance Calories Calculator.
This is an estimate based on population averages, not medical advice. Individual TDEE can vary 10–20%+; if you're restricting heavily or have a medical condition, consult a clinician. All math runs in your browser.