Are you wondering how to lose weight in a healthy and sustainable way? Our online weight loss calculator is here to help! This weight loss estimator is here to guide you on how many calories you should eat daily to reach your goal weight. So if you want to know how many calories should I eat to lose weight, this tool has the answers.
Weight Loss Calculator
Your Personalized Weight Loss Plan
Based on your inputs, you’re a -year-old with a height of and current weight of .
Your current BMI is , which is classified as ““.
You want to reach within .
This means losing in total, or about per week.
Your estimated daily calorie needs for maintenance are calories.
To reach your goal weight in the specified timeframe, you should consume about calories per day.
This creates a daily calorie deficit of calories.
- Track your calories with a food diary or app to maintain your target intake.
- Include at least 150 minutes of moderate exercise per week.
- Focus on protein-rich foods to help maintain muscle mass during weight loss.
- Stay hydrated! Drink at least 8 glasses of water daily.
- Get 7-9 hours of quality sleep each night to support your metabolism.
How Does Our Weight Loss Calculator Work?
Our weight loss calculator is designed to make your journey simple and effective. Here’s how it works:
| Step | What You Need to Do |
|---|---|
| Choose Your Measurement System | Select metric or imperial—your choice. |
| Enter Your Details | Provide your age, gender, height, current weight, and goal weight. |
| Set Your Timeframe | Pick your target timeline or a specific goal date. |
| Select Your Activity Level | Choose from sedentary to fitness enthusiast. |
| Let’s Calculate | We’ll generate a customized plan based on your inputs. |
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What Makes Our Weight Loss Calculator Special?
Our weight loss calculator isn’t just a tool—it’s your partner in achieving your goals. Here’s what you’ll get:
| Feature | What You Get |
|---|---|
| Daily Calorie Needs | We calculate your TDEE and recommend a safe calorie deficit. |
| Weekly Weight Loss Goal | See how much weight to lose each week, with a progress bar to track your journey. |
| BMI and Health Assessment | Know your BMI and get feedback on whether your goal is realistic and healthy. |
| Personalized Tips | Receive motivational tips to stay on track. |
How Many Calories Should I Eat to Lose Weight?
This is the big question, right? Our calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs at rest. Then, we adjust this based on your activity level to determine your TDEE.
Here’s an example:
| Metric | Your Value |
|---|---|
| Current Weight | 80 kg |
| Goal Weight | 70 kg |
| Weight to Lose | 10 kg |
| Timeframe | 3 months |
| Weekly Weight Loss | 0.83 kg/week |
| Daily Calorie Needs (TDEE) | 2200 calories |
| Target Calories for Weight Loss | 1700 calories |
| Daily Calorie Deficit | 500 calories |
Is Your Goal Realistic?
We evaluate your goal weight and timeframe to ensure it’s healthy. For example:
- If your goal weight puts your BMI below 18.5 (underweight), we suggest adjusting your target.
- If your weekly weight loss exceeds 1 kg (2 lbs), we recommend extending your timeframe for safety.
Check out some of the Best BMI Scales on the Market.
Tips to Help YOU Succeed
| Tip | How to Implement |
|---|---|
| Track Your Calories | Use a food diary or app to monitor your daily intake. |
| Stay Active | Aim for at least 150 minutes of moderate exercise per week. |
| Eat Protein-Rich Foods | Protein helps maintain muscle mass while you lose weight. |
| Drink Plenty of Water | Stay hydrated with at least 8 glasses of water daily. |
| Get Enough Sleep | Aim for 7-9 hours of quality sleep each night to support your metabolism. |
Follow these tips to stay on track and achieve your weight loss goals. Small, consistent changes lead to big results!
Conclusion
Our weight loss calculator is more than just a tool—it’s your personal guide to a healthier you. Whether you’re asking, how many calories should I eat to lose weight? or how many calories to lose weight?, we’ve got the answers. With personalized plans, actionable tips, and a progress tracker, we’re here to support you every step of the way.
