How fast should I lose weight?

Most guidance suggests 0.25–1 kg (0.5–2 lb) per week. Faster loss increases the share of weight that comes from muscle and is harder to sustain.

Do I need to eat back exercise calories?

Not if you selected an activity level that already reflects your training. Double-counting exercise is one of the most common reasons a deficit stalls.

Why is my tracker showing a different number?

Trackers use their own equations and heart-rate estimates. Differences of 200–300 kcal between methods are normal; pick one method and judge it by results over time.

Calorie Calculator

This calculator estimates your total daily energy expenditure — the calories you burn across a normal day — then shows targets for losing, maintaining or gaining weight at a sustainable rate.

Fill in the fields above and select Calculate to see your result and the full working.

Please note: Health calculators on this site provide general estimates based on population-level formulas. They are not medical advice and cannot account for your individual medical history. Speak to a qualified healthcare professional before making decisions about diet, medication or training.

Formula used

TDEE = BMR × activity factor, then ± a deficit or surplus for your goal

A 500 kcal daily deficit corresponds to roughly 0.45 kg (1 lb) of fat loss per week, since a kilogram of body fat stores about 7,700 kcal.

How to use this calculator

Enter height, weight, age and sex so the calculator can work out your resting metabolism.
Choose the activity level that matches a typical week — most desk workers who train a few times a week are 'lightly' or 'moderately' active.
Pick a goal. Losing applies a 500 kcal deficit; gaining applies a 350 kcal surplus to favour lean mass.
Use the result as a starting point and adjust after two to three weeks based on real scale and measurement data.

Example calculation

A 30-year-old man, 175 cm, 70 kg, moderately active, wanting to lose weight:

BMR = 1,649 kcal

TDEE = 1,649 × 1.55 = 2,556 kcal

Target = 2,556 − 500 = about 2,050 kcal a day.

What does this result mean?

The number shown is an estimate of the calories that keep your weight stable once activity is included. Individual metabolism varies by roughly ±10%, and self-reported activity is usually overestimated, so treat the figure as a hypothesis to test. If weight is not moving in the direction you expect after a fortnight of consistent tracking, adjust intake by 100–200 kcal rather than making a dramatic cut.

Frequently asked questions

How fast should I lose weight?: Most guidance suggests 0.25–1 kg (0.5–2 lb) per week. Faster loss increases the share of weight that comes from muscle and is harder to sustain.
Do I need to eat back exercise calories?: Not if you selected an activity level that already reflects your training. Double-counting exercise is one of the most common reasons a deficit stalls.
Why is my tracker showing a different number?: Trackers use their own equations and heart-rate estimates. Differences of 200–300 kcal between methods are normal; pick one method and judge it by results over time.

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