Weight Loss Calculator
Estimate calorie deficit, trend pace, and projected outcomes from your routine.
This calculator estimates your daily calorie deficit and the fat-loss pace it implies, based on your weight, intake, and activity. Treat it as planning guidance — your weekly trend on the scale is what actually confirms whether the deficit is real. Adaptation, water shifts, and tracking accuracy can move the real numbers in either direction.
Example values
86 kg · 180 cm · 38 · Male · Lightly active
Results use a typical adult male until you enter your data.
Daily Calories2000 kcal
Walking (min)30 min
Projection window90 days
1800
BMR (kcal/day)
172
Activity Burn
2647
TDEE (kcal/day)
Daily Calorie Deficit
-647 kcal/day
≈ 84 g fat/day
Clear deficit - likely steady loss if sustained
Projection Summary
0.60
kg/week
2.50
kg/month
78.4
90-day (kg)