Weight Loss Calculator: Calorie Deficit, BMR & Goal Timeline

Calculate your BMR, maintenance TDEE, and exact daily calorie deficit needed to reach your target weight safely.

Quick 1-Click Weight Loss Plans

Body Profile & Weight Goals

Target Daily Intake
2161kcal / day
Deficit: -550 kcal/day
Weekly Weight Loss
0.50kg / week
Total to lose: 5.0 kg
Maintenance TDEE
2711kcal / day
Resting BMR: 1749 kcal/day
BMI Transition
26.1→24.5
Normal Weight Category

Weight Loss Projection Trajectory

Projected weekly progression in kg toward goal weight.

Daily Calorie Dynamics (Energy In vs Out)

BMR, active burn, caloric intake target, and daily energy deficit.

Target Progression Schedule

Week-by-week weight targets based on consistent daily caloric deficit.

TimelineProjected WeightCumulative LossTarget Status
Start80 kg-0.0 kgIn Progress
Week 179.5 kg-0.5 kgIn Progress
Week 279 kg-1.0 kgIn Progress
Week 378.5 kg-1.5 kgIn Progress
Week 478 kg-2.0 kgIn Progress
Week 577.5 kg-2.5 kgIn Progress
Week 677 kg-3.0 kgIn Progress
Week 776.5 kg-3.5 kgIn Progress
Week 876 kg-4.0 kgIn Progress
Week 975.5 kg-4.5 kgIn Progress
Week 1075 kg-5.0 kg Goal Reached 🎉

Worked Example: 30-Year-Old Male (80 kg to 75 kg in 10 Weeks)

A 30-year-old male, 175 cm tall, weighing 80 kg with moderate activity, aiming for 75 kg:

Current & Goal Weight
80.0 kg → 75.0 kg (5.0 kg total loss)
Height & Age
175 cm (5'9") | 30 Years Old (Male)
Activity Multiplier
Moderate Exercise (1.55× TDEE)
Target Duration
10 Weeks (0.50 kg / week)
Clinical Formulations:
•1. Mifflin-St Jeor BMR = (10 × 80) + (6.25 × 175) - (5 × 30) + 5 = 800 + 1,093.75 - 150 + 5 = 1,748.75 kcal/day.
•2. Maintenance TDEE = 1,748.75 × 1.55 = 2,710.5 kcal/day.
•3. Weekly Weight Loss Target = 5.0 kg / 10 weeks = 0.50 kg / week.
•4. Daily Calorie Deficit = (0.50 kg × 7,700 kcal/kg) / 7 days = 550 kcal/day deficit.
•5. Recommended Daily Intake = 2,710.5 - 550 = 2,160.5 kcal/day.
•6. Initial BMI = 80 / (1.75)² = 26.1 (Overweight) → Final BMI = 75 / (1.75)² = 24.5 (Normal range).

💡 Nutrition Insight: Consuming ~2,160 kcal/day (a 550 kcal deficit from maintenance) will achieve the 5 kg fat loss in 10 weeks while preserving lean muscle mass and metabolic rate.

Frequently Asked Questions

Authoritative Clinical Nutrition & Weight Loss References

Mifflin MD, St Jeor ST - A New Predictive Equation for Resting Energy Expenditure

The seminal 1990 American Journal of Clinical Nutrition paper establishing the Mifflin-St Jeor BMR formula.

Centers for Disease Control and Prevention (CDC) - Healthy Weight Loss Guidelines

Official federal public health recommendations on safe deficit rates (1–2 lbs/week) and lifestyle habit formation.

National Institutes of Health (NIH) - Body Weight Planner & Energy Balance Models

Mathematical modeling of metabolic adaptation and human body composition during caloric restriction.

International Society of Sports Nutrition (ISSN) - Diets & Body Composition

Evidence-based position stand on macronutrient distribution, protein pacing, and lean mass preservation during cuts.

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Quick Tips

  • 1Input accurate measurements for best results
  • 2Consult healthcare professionals for medical advice
  • 3Track your results over time
  • 4Consider lifestyle factors in your calculations