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.
kg
1749
BMR (kcal/day)
160
Activity Burn
2171
TDEE (kcal/day)
Daily Calorie Deficit
-171 kcal/day
≈ 22 g fat/day
Very small deficit - progress may be slow
Projection Summary
0.16
kg/week
0.66
kg/month
78.0
90-day (kg)