Weight Loss Calculator

Calculate daily calories and timeline to reach your goal weight at a safe rate of loss.
lbs
lbs
Weekly Loss Target
Activity Level
Sex

Daily Calorie Target

2,700

calories / day

Total to Lose

30.0 lbs

Weeks to Goal

30

Target Date

Dec 25, 2026

Calorie Breakdown

Estimated TDEE3,200 cal
Daily Deficit500 cal
Daily Calorie Target2,700 cal
Minimum Safe (Male)1500 cal

TDEE is approximated using body weight multipliers. Actual caloric needs vary based on metabolism, body composition, and other factors. Consult a healthcare provider before starting any weight loss program. Never consume below minimum safe calorie levels without medical supervision.

Use the Weight Loss Calculator above to calculate your results. Enter your values and see instant results — all calculations run in your browser.

Disclaimer: This calculator is for informational purposes only and does not constitute tax, financial, or legal advice. Results are estimates based on the information you provide and current rates. Always consult a qualified tax professional or financial advisor for advice specific to your situation.

How It Works

This Weight Loss Calculator helps you determine the daily calorie intake needed to reach your target weight safely and efficiently, along with an estimated timeline. Understanding your caloric needs is crucial for sustainable weight loss, preventing the yo-yo effect and ensuring your body receives adequate nutrition in 2026. This tool empowers you to set realistic goals and track your progress effectively, aligning with current health recommendations.

Our calculator utilizes the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest. We then multiply your BMR by an activity factor to determine your Total Daily Energy Expenditure (TDEE). To achieve weight loss, we recommend a safe caloric deficit of 500-750 calories per day to lose 1-1.5 pounds per week, as per 2026 health guidelines, ensuring your body can adapt gradually without metabolic slowdown.

Remember, this calculator provides an estimate; individual results may vary due to metabolism, genetics, and health conditions. Avoid extreme calorie restriction, as it can lead to nutrient deficiencies and muscle loss, hindering long-term success. Focus on incorporating whole, unprocessed foods and regular physical activity for optimal health outcomes beyond just weight loss.

Example: Sarah's Weight Loss Journey

  1. 1 Sarah, a 35-year-old female, 5'6" (168 cm) tall, weighing 180 lbs (81.6 kg), wants to reach a goal weight of 140 lbs (63.5 kg) by attending the 2026 FIFA World Cup in North America. She has a moderately active lifestyle, exercising 3-5 times a week.
  2. 2 Using the Mifflin-St Jeor equation, Sarah's BMR is estimated at 1450 calories. With her moderate activity level, her TDEE is approximately 2248 calories per day. To lose 1.5 lbs per week, she needs a daily caloric deficit of 750 calories.
  3. 3 Sarah's recommended daily calorie intake for weight loss is 1498 calories. To reach her goal weight of 140 lbs, she needs to lose 40 lbs. At a rate of 1.5 lbs per week, it will take her approximately 27 weeks, or about 6.5 months, to achieve her goal, putting her on track for the 2026 World Cup.
  4. 4 This means Sarah should aim for around 1500 calories daily and maintain her moderately active lifestyle. She can monitor her progress weekly and adjust her intake slightly if her weight loss plateaus or exceeds the healthy rate, ensuring a sustainable and healthy journey towards her goal.

Source: CDC · Last updated: April 2026

Frequently Asked Questions

How many calories should I cut to lose weight?
A deficit of 500 calories per day produces approximately 1 pound of weight loss per week. A 1,000-calorie deficit (2 lbs/week) is the maximum recommended rate. Never go below 1,200 calories (women) or 1,500 calories (men) without medical guidance.
How long will it take to lose 20 pounds?
At a safe rate of 1-2 pounds per week, losing 20 pounds takes 10-20 weeks. The rate is typically faster in the first few weeks (water weight) and slows as you approach your goal. Consistency matters more than speed.
Does exercise or diet matter more for weight loss?
Diet has a much larger impact on weight loss than exercise. It is far easier to cut 500 calories from food than to burn 500 calories through exercise (which requires about 45-60 minutes of vigorous activity). However, exercise preserves muscle, boosts metabolism, and improves health.

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