Weight Loss Calorie Calculator
Calculate your daily calorie needs for weight loss. Set your goal, track your progress, and plan your meals with our free calorie calculator.
Step 1: Personal Details
35
170 cm
80 kg
Understanding Your Metrics
Your age, gender, height, and weight are used to calculate your Basal Metabolic Rate (BMR) – the calories your body needs at rest.
Step 2: Activity & Goals
70 kg
0.5 kg/week
20 weeks
Safe Weight Loss
A safe weight loss rate is 0.5-1 kg per week. Faster weight loss can lead to muscle loss and nutritional deficiencies.
Your Weight Loss Plan
Summary
Progress Timeline
Meal Planning
Your Daily Calorie Target
1,850
Calories per day to lose 0.5 kg per week
Maintenance Calories
2,250
Daily Deficit
400
Weeks to Goal
20
Weekly Deficit
2,800
Weight Loss Progress Timeline
| Week | Projected Weight | Total Loss | Daily Calories |
|---|
Sample Meal Plan (1,850 calories)
Breakfast
400-500 cal
Lunch
500-600 cal
Dinner
500-600 cal
Snacks
250-350 cal
Nutrition Tips
Focus on protein-rich foods, vegetables, and healthy fats. Drink plenty of water and avoid sugary drinks. Consistency is more important than perfection.
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