Losing weight safely requires a realistic plan built around a sustainable calorie deficit. This free online weight loss calculator works out how much weight you need to lose, your weekly rate of loss, and the daily calorie deficit required to hit your goal weight within your chosen time frame. It also flags overly aggressive plans so you can adjust your timeline for safer results.
Find out how much of a daily calorie deficit you need to reach your goal weight in your chosen time frame.
How to Use the Weight Loss Calculator
Enter your current weight in kilograms in the "Current Weight (kg)" field.
Enter your desired goal weight, which must be lower than your current weight, in the "Goal Weight (kg)" field.
Enter how many weeks you want to reach your goal in the "Time Frame (weeks)" field.
Click "Calculate Weight Loss Plan" to see the total weight to lose, your weekly rate, and the required daily calorie deficit.
If a warning appears about losing more than 1 kg per week, try a longer time frame for a safer plan.
Frequently Asked Questions
It uses the estimate that one kilogram of body fat equals about 7,700 kcal. The total weight you need to lose is multiplied by 7,700, then divided by the total number of days in your chosen time frame to give a daily calorie deficit target.
The calculator will show the message "Goal weight should be less than your current weight" instead of a plan, since a weight loss goal must be lower than where you're starting from.
If your calculated weekly rate works out to more than 1 kg (2.2 lb) per week, the calculator displays a warning that this pace is generally not recommended and suggests choosing a longer time frame for a safer, more sustainable rate.
Yes, it's completely free with no sign-up required. Weights are entered in kilograms and the time frame is entered in weeks.