Weight Loss Calculator – Calculate Calories for Fat Loss
This advanced Weight Loss Calculator helps you determine how many calories you should consume daily to lose weight safely and sustainably. It uses the Mifflin-St Jeor equation, considered one of the most accurate BMR formulas available.
How Weight Loss Is Calculated
BMR Formula (Mifflin-St Jeor)
Men: BMR = 10W + 6.25H − 5A + 5
Women: BMR = 10W + 6.25H − 5A − 161
- W = Weight (kg)
- H = Height (cm)
- A = Age
TDEE = BMR × Activity Multiplier
To lose 1 kg fat, approximately 7700 calories deficit is required.
Safe Weight Loss Guidelines
- 0.5 kg per week – Sustainable
- 1 kg per week – Aggressive but manageable
- Avoid extreme calorie restriction
Why BMR Matters
BMR determines how many calories your body burns at rest. Eating below BMR for long periods may slow metabolism.
Common Mistakes
- Ignoring activity level
- Setting unrealistic weekly goals
- Cutting calories too aggressively
Who Should Use This Calculator?
- Individuals planning fat loss
- Fitness beginners
- Gym members tracking calorie deficit
- Diet planners
Disclaimer
This calculator provides educational estimates only. Consult a healthcare professional before starting any weight loss program.