Weight Loss Guide
This calculator estimates a safe calorie deficit and timeline to reach your goal weight. It uses the Mifflin–St Jeor equation for BMR, adjusts for activity to get TDEE, then applies your selected weekly loss rate to compute an appropriate daily calorie target.
How it works
- BMR: Estimated with Mifflin–St Jeor based on sex, age, height, and weight.
- TDEE: BMR multiplied by an activity factor (sedentary → very active).
- Deficit: Weekly loss is converted to calories using ≈7,700 kcal per kg of fat. Daily deficit ≈ weekly_kg × 7,700 ÷ 7.
- Target calories: TDEE − daily deficit. If this drops too low, consider reducing the weekly loss rate.
Recommended weekly loss
- 0.25–0.5 kg/week: Conservative, easiest to sustain, preserves performance.
- 0.5–0.75 kg/week: Moderate for many; monitor energy, sleep, and recovery.
- Up to 1.0 kg/week: Aggressive and short-term only; not suitable for everyone.
Good practices
- Recalculate as your weight changes—TDEE declines with weight loss.
- Prioritize protein, vegetables, and fiber; stay hydrated.
- Include resistance training to help retain lean mass.
- Avoid extreme calorie targets below your BMR for extended periods.
FAQs
- Why did my calories change? As you lose weight, both BMR and TDEE decrease—update inputs regularly.
- Hit a plateau? Verify tracking accuracy, increase steps, and consider a smaller calorie target for 2–3 weeks.
- How much protein? A common range is ~0.8–1.0 g per lb of body weight; adjust to preference and training.
Note: All calculations are estimates. Consult a qualified professional for personalized guidance.