How to Use the Weight Loss Calculator

Welcome to the most advanced free Weight Loss Calculator. This tool helps you determine exactly how many calories you should eat per day to reach your target weight within a specific timeframe. It uses the Mifflin-St Jeor equation, considered the gold standard in accuracy for calculating BMR (Basal Metabolic Rate).

Understanding Your Results

• BMR (Basal Metabolic Rate): The calories your body burns just to exist (breathing, circulation).
• TDEE (Total Daily Energy Expenditure): Your maintenance calories based on your activity level.
• Calorie Deficit: The difference between what you burn and what you eat. To lose 1kg of fat, you typically need a deficit of roughly 7,700 calories.

Is Fast Weight Loss Safe?

While it is tempting to set a short timeframe, health experts recommend losing 0.5kg to 1kg per week. Losing weight faster than this often results in muscle loss rather than fat loss and can lead to metabolic adaptation (slower metabolism).

Tips for Success

1. Track accurately: Use a kitchen scale to weigh your food.
2. Protein is key: Keep protein intake high to preserve muscle while in a calorie deficit.
3. Adjust over time: As you lose weight, your TDEE will drop. Re-calculate your numbers every 5kg lost.

Frequently Asked Questions (FAQ)