Weight Loss Calorie Calculator
Set a goal weight and a weekly pace to calculate your daily calorie target and protein, fat, and carb targets in grams. Log your weight over time and the tool can suggest a small correction based on your measured trend.
This tool provides estimates for healthy adults aged 18 and over. It is not intended for anyone who is underweight, pregnant, breastfeeding, under medical care, or under 18. If you have concerns about your health or food intake, consult a doctor or registered dietitian.
Enter Your Current Stats
These figures are used to estimate your basal metabolic rate and daily calorie burn.
Everyday activity level
Set Your Goal
Pick a weekly pace as a percentage of your current weight. If the target would cross a safety stop, no plan is shown.
Weight-loss pace
Your Daily Calorie Target
Your estimated calorie burn minus the deficit needed for the pace you picked.
Macro Split
Protein is based on your goal weight, fat is set as a share of calories, and carbs take the remainder.
What the Deficit Looks Like as Food
These portions show the size of the deficit using familiar foods. They are comparisons, not a suggestion to remove one food from your diet.
Avoid cutting a staple or protein source to an extreme. Spread small changes across your overall diet and activity instead.
Track Your Weight and Adjust
Estimated calorie needs vary from person to person. The trend in your entries can produce a small correction to the target.
Weigh yourself each morning under the same conditions — after waking, after using the bathroom, before eating. A verdict appears once at least seven days separate your first and latest entries; two weeks gives a steadier read. Entries are stored only in this browser.
How to Use
- Enter your gender, age, height, current weight, and everyday activity level. Switch between metric and imperial at any time.
- Set a goal below your current weight and pick a weekly pace.
- Check your daily calorie target and macros. Protein and fat can be tuned with the sliders.
- Use the food comparisons to understand the size of the deficit.
- Log your weight, then review a correction only if your measured trend falls outside the target range.
How the Numbers Work
Frequently Asked Questions
- Which weight-loss pace should I pick?
- If you are unsure, start with Gentle. Faster options require a larger calorie deficit. If the pace would put your calorie target below the tool’s basal-metabolic-rate stop, no plan is shown and you are asked to choose a gentler pace.
- What if my weight is not falling as expected?
- Estimated calorie burn varies from person to person. Do not rewrite your diet around one or two weigh-ins. Log seven to fourteen days under similar conditions; the trend section calculates your measured pace and offers a correction only when the difference is large enough.
- What if the calorie target falls below my BMR?
- The tool stops instead of showing that plan. Choose a gentler pace and do not inflate the activity setting. BMR is not a medically guaranteed minimum intake, so speak with a qualified professional if you are concerned about your health or food intake.
- Is more protein always better?
- No. With a limited calorie budget, pushing protein too high leaves less room for fat and carbs. The slider stays between 1.2 and 2.0 g per kg of goal weight, or about 0.5 to 0.9 g per lb.
- Can I use this if I am underweight?
- No plan is shown when your current or goal BMI is below 18.5. BMI cannot describe your health on its own; this is simply a stop that prevents the calculator from automatically suggesting a path toward an underweight BMI.