Weight Loss Calorie Calculator
Calculate your target daily calories and an estimated timeline to reach your goal weight.
Why 1-2 lb (0.5-1 kg) per week is the common guideline
This calculator is built on the widely cited approximation that roughly 3,500 calories equals about one pound of body fat, and most health guidelines recommend a target loss rate of 1-2 pounds (about 0.5-1 kg) per week as sustainable and more likely to preserve muscle mass than aggressive, rapid weight loss.
This 3,500-calorie figure is a useful approximation rather than an exact biological constant — actual results vary by individual due to factors like changes in muscle mass, water retention, and metabolic adaptation over time, especially during longer weight loss periods.
Why you need an accurate maintenance calorie number first
This calculator's accuracy depends heavily on starting with a reasonably accurate maintenance calorie (TDEE) figure — if you don't already know yours, our TDEE Calculator can help estimate it before using this tool. An inaccurate starting point will throw off the target daily calorie recommendation significantly.
As you lose weight, your maintenance calories will gradually decrease too (since a smaller body generally burns fewer calories) — recalculating every few weeks during an active weight loss phase keeps your target accurate rather than relying on a single calculation made at your starting weight.
Frequently asked questions
Why 3,500 calories per pound of fat?
This is a long-standing, widely used approximation for the caloric energy stored in a pound of body fat — it's a useful planning tool, though not an exact figure for every individual due to variations in body composition and metabolism.
Should I recalculate as I lose weight?
Yes — as your weight decreases, your maintenance calorie needs typically decrease too, so recalculating every few weeks during active weight loss keeps your target more accurate than a single calculation done at your starting weight.