Weight Loss Calculator – Daily Calorie & Weight Loss Calculator

Weight Loss Calculator

Calculate your daily calorie needs, weight-loss calories and estimated time to reach your goal.

Calculate Your Weight Loss Plan

Enter your personal details below to estimate your Basal Metabolic Rate (BMR), daily calorie needs, recommended calorie deficit and expected weight-loss timeline.

Age *

Gender * Select Gender Male Female

Height *

Centimeters (cm) Feet & Inches

Select Feet & Inches to enter height in feet and inches.

Current Weight *

Kilograms (kg) Pounds (lb)

Target Weight *

Kilograms (kg) Pounds (lb)

Activity Level * Select your activity level Sedentary — little or no exercise Lightly Active — exercise 1–3 days/week Moderately Active — exercise 3–5 days/week Very Active — exercise 6–7 days/week Extra Active — very hard exercise / physical job

Weight Loss Goal Gradual — about 0.45 kg/week Moderate — about 0.68 kg/week Faster — about 0.90 kg/week

A gradual approach is generally easier to maintain.

Your Weight Loss Results

These results are estimates based on the information you entered.

— Weight to Lose

— Estimated Time

— BMR / Day

— Maintenance Calories

Recommended Daily Calories

Your estimated weight-loss calorie target is:

—

calories per day

Estimated Daily Deficit

Based on your selected weight-loss pace:

—

calories per day

Current Weight

—

Target Weight

—

Your Weight-Loss Guidance

Important: This calculator provides an estimate for healthy adults and is not a diagnosis or a substitute for medical advice. Individual calorie needs and weight-loss results can vary. If you are pregnant, breastfeeding, under 18, have a medical condition, have a history of an eating disorder, or take medication that affects weight or metabolism, speak with a qualified healthcare professional before following a calorie-restricted plan.

Weight Loss Calculator

The YogaCruz Weight Loss Calculator helps you estimate your daily calorie requirements and create a realistic weight-loss target based on your age, gender, height, current weight, target weight and activity level.

How does the Weight Loss Calculator work?

The calculator first estimates your Basal Metabolic Rate (BMR), which is the approximate amount of energy your body requires at rest. It then adjusts the estimate according to your activity level to estimate your daily energy requirements.

What calorie deficit is used?

Weight loss generally requires an energy deficit, meaning that average energy intake is lower than energy expenditure. The calculator uses different deficit levels to provide gradual, moderate and faster estimated weight-loss options rather than promising a specific result.

How fast should you lose weight?

A gradual and sustainable approach is generally preferable to attempting very rapid weight loss. Many public-health programs use approximately 1–2 pounds (0.45–0.9 kg) per week as a general weight-loss range for many adults.

How accurate is this Weight Loss Calculator?

No online calorie calculator can predict an individual's exact future weight. Metabolism, food intake, exercise, sleep, medications, health conditions and changes in energy expenditure can all affect actual results. Therefore, the numbers shown by this calculator should be treated as estimates rather than guarantees.