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Weight Loss Calculator

Find how many calories to eat a day to reach your goal weight, how long it will take and the date you'll get there. Based on your TDEE. Free.

Eat about
2,083 kcal/day
Daily deficit
550 kcal
Calories to maintain your weight
2,633 kcal/day
Weight to lose
7 kg
Time to reach your goal
14 weeks
Goal date
–

An estimate from a published formula, for general information. It isn't medical advice; talk to a doctor or dietitian about your own needs.

A realistic weight loss plan

To lose weight you need to eat fewer calories than you burn. The calculator estimates your daily burn (TDEE) from your age, sex, height, weight and activity, then sets a daily calorie target for the pace you choose. Losing 0.5 kg (about 1 lb) a week takes a deficit of roughly 550 kcal a day. It then shows how much you need to lose, how many weeks it will take and the date you'd reach your goal. A pace of 0.25–1 kg a week is considered safe for most adults.

How to use it

  1. 1

    Enter your details

    Age, sex, height, current weight and activity level.

  2. 2

    Set your goal

    Your goal weight and how fast you want to lose it.

  3. 3

    Get your plan

    Daily calories, weeks to goal and your target date.

Frequently asked questions

How many calories should I eat to lose weight?

Your TDEE minus about 550 kcal a day loses roughly 0.5 kg a week. Don't go below about 1,200 kcal (women) or 1,500 kcal (men) without medical advice.

How fast can I safely lose weight?

0.25–1 kg (0.5–2 lb) a week for most adults.

Why does weight loss slow down?

As you get lighter, you burn fewer calories, so the same intake gives a smaller deficit. Recalculate every few kilos.

Is this medical advice?

No. It's an estimate from standard formulas. Talk to a doctor before a big change in diet.

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