Weight Loss Calculator
Calculate the daily recommended calories and estimated time needed to reach your goal weight.
Input Information
Result
Start a healthy diet that fits you, with a scientific plan!
The key to successful weight loss is not "how little you eat" but "how well you understand your body and plan wisely." Based on your body's energy expenditure principles, this calculator serves as a scientific compass to help you reach your goal weight while protecting your health.
At the center of the calculation are two important concepts: Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). BMR is the minimum energy needed to sustain life, while TDEE is your total daily energy expenditure including daily activity. This calculator predicts TDEE from your body info and activity level, and suggests a daily recommended calorie intake aimed at losing 0.5kg per week.
Whether you are just deciding to diet, trying to break through a plateau, or wanting a healthier lifestyle, use this calculator to draw your own healthy diet roadmap.
Term Glossary
- BMR (Basal Metabolic Rate)
- The minimum energy your body spends on unconscious functions like breathing, body temperature, and heartbeat while at rest. It is the baseline for diet planning, expressed in calories at rest.
- TDEE (Total Daily Energy Expenditure)
- Your total daily calorie expenditure: BMR plus energy burned through daily activity and exercise. Used to set weight maintenance, loss, or gain goals.
- Enter body info → Enter sex, height (cm), weight (kg), age (years)
- Select activity level → Choose your daily activity level
- Set goals → Set your weight loss target and weekly goal rate
- View results → Check BMR, daily calorie expenditure, target calories, and estimated duration
Male, 30y, 175cm, 70kg, Moderate activity, 0.5kg/week loss
BMR=1683, TDEE=2609, Target=2109kcal/day, ~14 weeks
Female, 25y, 160cm, 55kg, Light activity, 0.5kg/week loss
BMR=1304, TDEE=1793, Target=1293kcal/day, ~11 weeks
How is my body's energy expenditure calculated?
Step 1: Calculate BMR
Uses the Mifflin-St Jeor equation to calculate minimum energy expenditure at rest.
Male: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5Female: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161Step 2: Calculate TDEE
TDEE = BMR × activity factor- 1.2: Sedentary (no exercise)
- 1.375: Light activity (1~3 times/week)
- 1.55: Moderate activity (3~5 times/week)
- 1.725: Active (6~7 times/week)
- 1.9: Very active (2+ times/day)
Step 3: Set target calories
Losing 1kg of fat requires burning about 7,700kcal. For healthy loss, aim for 0.5kg per week.
Daily target = TDEE - 500kcal (about 0.5kg loss/week)💡 Key strategies for a successful, healthy diet
1. Set realistic and sustainable goals
Aim to lose 0.5~1kg per week and make a long-term plan. Set both short- and long-term goals, and enjoying the process itself is the key to success.
2. Focus on "quality of nutrition" over calories
The same 500kcal works very differently in the body depending on processed vs. natural food. Build your diet around whole grains, fresh vegetables, quality protein, and healthy fats.
3. Combine strength and cardio training
Cardio burns fat, while strength training raises BMR itself. Adding strength training 2~3 times a week raises BMR and makes weight management easier.
4. Get enough sleep and manage stress
7~8 hours of quality sleep helps release appetite-suppressing hormones, and stress management is important to prevent emotional overeating.
5. Track your meals to observe habits
Simply recording what you eat each day helps you objectively understand your eating habits and find areas for improvement.
6. Consult a professional
This calculator is a general reference tool. Approaches may differ for special conditions such as illness, pregnancy, or breastfeeding, so we recommend consulting a doctor or clinical nutritionist.
QWhat is the minimum daily calorie intake?
Men ~1500 kcal, Women ~1200 kcal minimum. Below this risks metabolic slowdown and nutritional deficiency.
QHow fast should I lose weight?
Safe: 0.5-1 kg/week. Faster loss causes muscle loss, gallstones, and weight regain.
QWhat are the ideal carb/protein/fat ratios?
45-65% carbs, 10-35% protein, 20-35% fat. Higher protein (1.6-2.2g/kg) preserves muscle during deficit.
QCan I diet without exercise?
Possible but diet alone risks muscle loss. Combined exercise preserves muscle and improves body composition.
QWhy do plateaus occur?
Metabolic adaptation: body reduces expenditure as weight drops. Recalculate TDEE and adjust intake.