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Weight Loss Calculator
Create a personalized weight loss plan with timeline, calorie goals, and macro recommendations.
Weight Loss Planner
Calculate your personalized weight loss timeline
kg
kg
cm
years
Safe Weight Loss Guidelines
Healthy and sustainable weight loss rates
Recommended Rate
0.5-1 kg (1-2 lbs) per week
Most sustainable and healthy approach
Calorie Deficit
500-1000 calories per day below maintenance
Creates 0.5-1 kg weekly loss
Minimum Calories
Women: 1200+ cal/day | Men: 1500+ cal/day
Below this may slow metabolism
Effective Weight Loss Strategies
🍎 Nutrition
- • Create moderate calorie deficit
- • Prioritize protein (preserves muscle)
- • Include fiber-rich foods
- • Stay hydrated (2-3L water/day)
- • Plan and track meals
🏃 Exercise
- • Combine cardio + strength training
- • Aim for 150+ min cardio/week
- • 2-3 strength sessions/week
- • Increase daily steps (8-10K+)
- • Progressive overload
😴 Lifestyle
- • Get 7-9 hours quality sleep
- • Manage stress levels
- • Be consistent with routine
- • Track progress (weight, photos, measurements)
- • Allow for occasional treats
⚠️ Important Warnings
- • Very low-calorie diets can slow metabolism and cause nutrient deficiencies
- • Rapid weight loss often leads to muscle loss and weight regain
- • Consult healthcare provider before starting if you have medical conditions
- • Focus on sustainable lifestyle changes, not quick fixes