How to use the weight loss calculator
Enter your sex, age, height, current weight and activity level, then set a goal weight. Choose By paceto pick a safe weekly rate (for example 0.5 kg/week) and see your daily calorie target and the date you’ll reach your goal — or choose By target date to set a deadline and see how many calories per day that requires. If the deadline is unrealistic, the calculator tells you the soonest you can reach it safely.
How it works (the science)
The tool first estimates your maintenance calories — the energy you burn per day. It uses the Mifflin-St Jeor equation for your Basal Metabolic Rate (BMR), the formula the Academy of Nutrition and Dietetics rates as the most accurate for most adults, then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE). To lose weight you eat below that — a calorie deficit. Using the common estimate that roughly 7,700 kcal equals 1 kg of body weight, it works out the daily deficit for your chosen pace or deadline.
One honest caveat: the 7,700 kcal/kg rule is a simplification. As you lose weight your body burns slightly fewer calories (metabolic adaptation), so real loss usually slows over time and you may reach your goal a little later than a simple calculation suggests. Research-grade models such as the NIH Body Weight Planner account for this. Use this calculator to set a plan, then adjust based on your real weekly weigh-ins.
A safe, sustainable pace
Health authorities recommend losing about 0.25–1 kg (0.5–2 lb) per week, roughly a 500–1,000 kcal daily deficit. Gradual loss protects muscle and nutrition and is far more likely to stay off than crash dieting. This calculator caps the pace at 1 kg/week and never suggests eating below a safe floor of 1,500 kcal/day (men) or 1,200 kcal/day (women).
Healthy weight for Nepalis (Asian BMI)
The healthy weight range shown for your height uses the WHO Asian BMI cut-offs (18.5–23) that apply to Nepalis and other South Asians — who tend to carry more body fat at a lower BMI than the global average. If your goal weight is below that range, the tool flags it so you aim for a healthy, realistic target. For a fuller picture, use the BMI Calculator and Body Fat Calculator.
Sources & disclaimer
- Mifflin-St Jeor BMR equation — Mifflin MD, St Jeor ST, et al., Am J Clin Nutr, 1990.
- Safe rate of weight loss — CDC: Steps for Losing Weight and Harvard Health.
- Metabolic adaptation / dynamic model — NIH Body Weight Planner.
This is general information for healthy adults, not medical or dietary advice. Talk to a doctor or registered dietitian before starting a weight-loss plan, especially if you are pregnant, breastfeeding, under 18, or have a medical condition.
Frequently asked questions
How many calories should I eat to lose weight?
Start from your maintenance calories (TDEE) and eat in a deficit. A deficit of about 500 kcal/day loses roughly 0.5 kg/week; about 1,000 kcal/day loses roughly 1 kg/week. Enter your details above and the calculator gives you a specific daily target. Don't drop below 1,500 kcal/day (men) or 1,200 kcal/day (women) without medical supervision.
How does the weight-loss calculator work?
It estimates the calories you burn per day (BMR via the Mifflin-St Jeor equation × your activity level = TDEE), then subtracts the deficit needed to reach your goal weight either by your chosen pace or by your target date — using the standard estimate that about 7,700 kcal equals 1 kg of body weight.
Is the 7,700 kcal per kg rule accurate?
It's a useful planning estimate but a simplification. As you lose weight your metabolism adapts and burns a little less, so real-world loss usually slows over time and you may reach your goal slightly later than a simple calculation predicts. Use the number as a starting plan and adjust based on your actual weekly weigh-ins.
What is a safe rate of weight loss?
About 0.25–1 kg (0.5–2 lb) per week. Losing gradually protects muscle and nutrition and is more sustainable than crash dieting. This calculator caps the pace at 1 kg/week and won't suggest eating below the safe calorie floor.
What is a healthy weight for me?
This tool shows a healthy weight range for your height using the WHO Asian BMI cut-offs (18.5–23) that apply to Nepalis and other South Asians. If your goal weight falls below that range, it warns you to pick a higher goal.
Do I need to log in?
No — the calculator works fully in your browser with no login. Logging in is optional and only needed if you want to save your weigh-ins over time and see a progress chart toward your goal. That data is private and protected by row-level security so only your account can read it.
Related tools
- Calorie (TDEE) Calculator — your maintenance calories and goal targets.
- BMI Calculator — healthy weight check using Asian cut-offs.
- Body Fat Calculator — US Navy tape method.