Calculate your daily calorie target to lose weight
Use our free weight loss calculator to find how many calories you need to eat to reach your goal weight. Get a personalized plan with your daily calorie target and estimated timeline.
⚠️ Important: Never go below 1,500 calories without medical supervision. If your target is below this, consider a slower weight loss pace.
💡 Tips for Success: Weigh yourself weekly (not daily), drink plenty of water, prioritize protein, get enough sleep, and be patient - sustainable weight loss takes time!
To lose 1 pound per week, eat 500 fewer calories than your TDEE. For 2 pounds per week, create a 1,000 calorie deficit. This calculator finds your personalized target based on your stats and goals.
For most people, 1-2 pounds per week is safe. However, 2 lbs/week requires a 1,000 calorie deficit which can be difficult to maintain. 1 lb/week is more sustainable for most people long-term.
Common reasons: underestimating food intake, overestimating exercise calories, water retention, building muscle, or metabolic adaptation. Track food accurately for 2 weeks and reassess.