Weight Loss Calculator
Plan a gradual loss with simple arithmetic. Enter your maintenance calories, the daily gap you would like and the loss you want. This tool never sets calories under 1,200 a day and never shows more than 0.9 kg a week.
- Free
- Works offline after your first visit
- Saves on this device
- No sign-up
- Updated
How it works
A common rule of thumb is that a pound of body fat holds about 3,500 kilocalories, which is about 7,716 kilocalories per kilogram. Your daily gap times seven, divided by that figure, gives the kilograms lost in a week.
Your daily intake is your maintenance calories minus the gap, and it is never set below 1,200 calories. The weekly loss is capped at 0.9 kg. The weeks shown are the loss you want divided by that weekly figure, and the goal date counts forward from your start date.
Rules of thumb are rough. Real change varies from week to week, so treat these figures as a guide.
Worked example
With 2,200 maintenance calories and a 500 daily gap, you would eat 1,700 calories a day. At 1 lb a week, losing 20 lb takes about 20 weeks, to around 2027-03-25.
Questions
Is 3,500 calories per pound accurate?
It is a rule of thumb. Your body adjusts as weight drops, and water and daily habits move the scale, so the real pace can differ.
Why is there a limit on calories and weekly loss?
The limits keep the plan gradual and stop the numbers from going too low. They are built into the tool, so they apply to every entry.
Should I talk to a doctor first?
Yes, if you have a health condition, take medicine or are unsure. A doctor or dietitian can help you set a plan that fits you.
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