⚖️Weight Loss Calculator
Calculate how long it will take to lose weight, what calorie deficit you need, or how much weight you can lose
Enter Details
How to Use This Calculator
- Choose Input Mode: Enter weight to lose directly or your current and target weight.
- Select What to Calculate: Calorie deficit, time needed, or weight you can lose.
- Enter Your Values: Fill in the required fields (the field to calculate is disabled).
- View Results: Your personalized plan with food equivalents and recommendations.
Understanding Weight Loss
Calorie Basics
1 kg of body fat contains approximately 7,700 calories. To lose weight, you need to create a calorie deficit - burning more calories than you consume.
Safe Rates
Safe and sustainable weight loss is typically 0.5-1 kg (1-2 lbs) per week. Faster weight loss may lead to muscle loss and nutritional deficiencies.
Tips for Healthy Weight Loss
Nutrition
- Prioritize protein to maintain muscle mass
- Eat more fiber for satiety
- Drink plenty of water (8+ glasses/day)
- Avoid ultra-processed foods
Exercise
- Combine cardio with strength training
- 150+ minutes moderate activity/week
- Walk more in daily life
- Increase intensity gradually
Habits
- Sleep 7-9 hours per night
- Weigh yourself weekly, not daily
- Track your meals
- Manage stress
Avoid
- Very restrictive diets (<1200 cal)
- Skipping meals
- Expecting immediate results
- Comparing yourself to others
Frequently Asked Questions
Why does my weight fluctuate so much?
Daily fluctuations of 1-2 kg are normal due to water retention, food in digestive system, sodium levels, and menstrual cycle. Focus on the weekly trend, not daily weight.
Should I exercise on an empty stomach?
Fasted exercise may burn slightly more fat, but the difference is minimal. The most important thing is to exercise consistently at whatever time works for you.
Why did I stop losing weight (plateau)?
Plateaus are normal! As you lose weight, your basal metabolism decreases. You may need to reduce calories by 100-200 or increase physical activity. Also check if you're tracking all calories accurately.
How long does it take to see results?
Initial scale changes may appear in 1-2 weeks (mostly water). Visible results in the mirror typically take 4-8 weeks. Others may notice in 8-12 weeks. Be patient and consistent!