Estimate a realistic calorie target and timeline for gradual, sustainable weight loss.
Estimated calorie targets
Moderate deficit (~0.5 kg/week)
Mild deficit target
0 kcal/day
Estimated maintenance
0 kcal/day
Weight to lose: 0 kg
Estimated timeline (mild pace): 0 weeks
Estimated timeline (moderate pace): 0 weeks
Current BMI: 0
Target BMI: 0
This calculator gives estimates only. It is not medical advice.
For healthy and sustainable weight loss, many adults do best with gradual reduction, protein adequacy, strength work, sleep, and clinical guidance when needed.