Use our free Weight Loss Calculator to find out exactly how many calories you need each day to reach your goal weight, along with a realistic timeline based on your chosen pace. Enter your age, height, current weight, goal weight, and activity level above to get a personalised plan instantly.
Weight loss comes down to a calorie deficit, eating fewer calories than your body burns each day. When you’re in a deficit, your body draws on stored fat for energy, which leads to gradual weight loss over time. One kilogram of body fat holds roughly 7,700 calories, which is why sustainable weight loss takes consistent effort over several weeks rather than a few days.
Your daily calorie target depends on your Total Daily Energy Expenditure (TDEE), the number of calories your body burns through basic function plus daily activity. Our calculator factors this in automatically based on your activity level, then applies a safe deficit depending on how fast you want to lose weight.
| Pace | Weekly Loss | Daily Deficit | Best Suited For |
|---|---|---|---|
| Slow | 0.25 kg/week | Around 275 kcal | Small weight loss goals, preserving muscle mass |
| Moderate | 0.5 kg/week | Around 550 kcal | Balanced, sustainable weight loss for most people |
| Fast | 1 kg/week | Around 1,100 kcal | Larger weight loss goals, under closer monitoring |
Faster weight loss requires a larger calorie deficit, which can be harder to sustain and may increase the risk of muscle loss if not paired with adequate protein intake. Most health guidelines recommend a moderate pace for long-term, sustainable results.
Weight loss is rarely a straight line. Your actual progress can vary due to water retention, hormonal changes, sleep quality, and how closely you follow your calorie target day to day. As you lose weight, your BMR also gradually decreases, which is why it helps to recalculate your plan every few weeks rather than relying on a single fixed number throughout your journey.
A calculator gives you the numbers, but sustainable weight loss depends on how well a plan fits your lifestyle, food preferences, and any underlying health conditions. This is where working with Dietician and Nutritionist Avni Kaul, a trusted Dietician in Delhi, makes a real difference. Rather than following a generic calorie target, her weight loss management programme builds a plan tailored specifically to your body, routine, and long-term goals.
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