Weight Loss Calculator

Create a clear, actionable plan to reach your target weight. This tool calculates your daily calorie and macro needs for a safe and effective weight loss journey.

Create Your Personalized Plan

Age *

Gender *

Height *

Current Weight *

Activity Level *

Goal Weight *

Rate of Loss *

Name (Optional)

Email (Optional)

How to Lose Weight Effectively

Weight loss occurs when you consistently consume fewer calories than your body burns. This is known as a **caloric deficit**. Our calculator helps you find the right deficit for your goals by first determining your Total Daily Energy Expenditure (TDEE) and then subtracting calories based on your desired rate of loss.

Understanding Your Results

Maintenance Calories (TDEE): This is how many calories your body burns daily with your activity level included. Eating this amount maintains your current weight.
Weight Loss Calories: This is your target daily intake to achieve your desired rate of weight loss. It is your TDEE minus a safe caloric deficit.
Daily Macros: We provide a high-protein macro split (40% Protein, 30% Carbs, 30% Fat) to help preserve muscle and keep you feeling full while in a deficit.

Disclaimer: This calculator provides an estimate. A weight loss of more than 1 kg (2 lbs) per week is not recommended for most individuals. Always consult a healthcare provider before starting a new diet or exercise plan.

Tips for Success

Prioritize Protein

Keeps you feeling full and helps maintain muscle mass.

Stay Hydrated

Water is crucial for metabolism and can help control hunger.

Lift Weights

Strength training preserves muscle while you lose fat.