Fat Loss Calculator
The Fat Loss Calculator estimates your daily calorie target based on your current weight, height, age, and activity level. This tool helps you reach your goal weight safely by determining the exact caloric deficit needed for fat loss. Whether you are preparing for a special event, improving your health, or getting fit for summer, this calculator provides a personalized timeline and macro goals. It takes the guesswork out of dieting so you can focus on progress.
How Daily Calorie Target Is Calculated
Your daily calorie target represents the precise amount of energy you should consume daily to achieve sustainable weight loss. We start by calculating your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, which is the gold standard for estimating resting energy needs. Next, we multiply your BMR by your activity level to find your Total Daily Energy Expenditure (TDEE). Finally, we subtract a specific daily deficit based on your goal to lose 0.5 to 1 kg of fat per week. This method ensures you lose fat while preserving muscle mass.
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + s
Where s =
- +5 for males
- -161 for females
What Your Daily Calorie Target Means
Your daily calorie target is the upper limit for your food intake to force your body to burn stored fat for energy. Sticking to this number creates the necessary gap between the calories you eat and the calories you burn.
Standard Weight Loss: If your target is between 1,600 and 2,000 calories, aim for a balanced diet of whole foods. This range usually allows you to lose about 0.5 kg per week without feeling too hungry or tired.
Faster Results: A lower target of 1,200 to 1,500 calories will help you lose weight faster, but you must prioritize high-protein foods to stay full and keep your energy levels stable.
Athletic Performance: If you exercise frequently, your target will be higher. You should eat closer to your TDEE on training days to fuel performance while still maintaining a small weekly deficit.
This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice. Please consult a healthcare provider before making significant changes to your diet or exercise routine.
Track your weight every week to check your progress. If the scale does not move for two weeks, try lowering your calorie target by 100 or increasing your daily step count.