Weight Loss Calculator: How Much Should You Eat to Lose Weight Fast
Calculate your personalized daily calorie needs for safe and effective weight loss. Get science-based results instantly.
📋 Your Information
📊 Your Weight Loss Plan
To reach your goal weight of 65 kg, you should consume:
1,850
calories per day
Projected weight loss:
0.5 kg/week
Time to reach goal:
20 weeks
Daily calorie deficit:
550 calories
Maintenance calories:
2,400 calories
Understanding Your Weight Loss Calorie Needs
This weight loss calculator uses the scientifically validated Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR) - the number of calories your body needs at rest. We then factor in your activity level to calculate your Total Daily Energy Expenditure (TDEE).
To create a calorie deficit for weight loss, we subtract calories based on your desired weight loss speed:
How it works:
- 1 kg of body fat ≈ 7,700 calories
- A deficit of 500-1,000 calories per day typically results in 0.5-1 kg weight loss per week
- We never recommend less than 1,200 calories/day for women or 1,500 calories/day for men
- The projection graph shows your expected weight loss journey to your goal weight
For best results, combine your calorie deficit with a balanced diet rich in protein, vegetables, and whole grains, along with regular exercise.
Weight Loss Calculator FAQs
How accurate is this weight loss calculator?
Our calculator uses the scientifically validated Mifflin-St Jeor equation, which is considered the most accurate for estimating calorie needs. Individual results may vary by ±10% based on metabolism and other factors.
Is it safe to lose 1kg per week?
Losing 1kg per week is considered aggressive but generally safe for most people with significant weight to lose. For those closer to their goal weight, a slower rate of 0.25-0.5kg per week is often more sustainable.
Why do I need to enter my activity level?
Your activity level significantly impacts your daily calorie needs. Someone with a physically active job or who exercises regularly burns more calories than someone with a sedentary lifestyle, even at the same weight and height.
Should I eat back exercise calories?
Our calculator already accounts for your regular activity level. We don't recommend eating back calories from additional exercise unless you're feeling excessively fatigued or your weight loss exceeds 1kg per week consistently.