Weight Loss Calculator
Plan your weight loss path with timeline and calorie targets.
Personal Information
Weight Loss Results
Recommended Daily Calories
0kcal/day
Total Weight Loss
0.0kg
Daily Calorie Deficit
0kcal/day
Real-World Examples
See how calculations work across different profiles.
Losing 20 lbs
200 lb → 180 lb, 12 weeks
~1,667
kcal/day target
Losing 50 lbs
250 lb → 200 lb, 25 weeks
~1,900
kcal/day target
Losing 10 lbs
160 lb → 150 lb, 8 weeks
~1,750
kcal/day target
Frequently Asked Questions
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Frequently Asked Questions
What is a realistic weight loss timeline?
A realistic timeline is 1-2 lbs per week. For example, losing 30 lbs would take approximately 15-30 weeks. Rapid weight loss (>2 lbs/week) is difficult to sustain and may cause muscle loss.
How does the calorie deficit work for weight loss?
To lose weight, you need a calorie deficit of 7,700 kcal per kg of fat loss (approximately 3,500 kcal per pound). This calculator divides the total deficit by your timeline to determine daily requirements.
What are the tiered recommendations?
We provide conservative, moderate, and aggressive tiers. Conservative (0.5 lb/week) is most sustainable. Moderate (0.75-1.5 lbs/week) balances speed and sustainability. Aggressive (up to 2 lbs/week) is the maximum safe rate.
Will I lose muscle weight?
Some muscle loss is inevitable during weight loss, but you can minimize it by consuming adequate protein (1.6-2.2g/kg bodyweight) and incorporating resistance training.
Should I use a cheat day?
Cheat days can be beneficial for metabolism and adherence. Plan them every 1-2 weeks, consuming maintenance calories. This helps prevent metabolic adaptation and reduces cravings.
Educational use only. This calculator provides estimates for educational and informational purposes. It is not medical, nutritional, or dietary advice. Consult a registered dietitian or healthcare provider for personalized guidance.
Last updated: 2026 · CalorieFig Editorial Team