Use our free Weight Loss Calculator to estimate daily calories, calorie deficit, BMI, TDEE, healthy weight range, protein needs, and realistic goal timing.
Free Smart Weight Planner
Weight Loss Calculator: Calories, BMI and TDEE
Use this free weight loss calculator to estimate maintenance calories, a calorie-deficit planning range, BMI, TDEE, a healthy weight range, protein needs, and realistic goal timing.
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Your details
Designed for adults age 20 and older. Results are estimates, not a diagnosis or treatment plan.
Your weight loss and calorie dashboard
Use the numbers as a starting point and review meaningful changes with a qualified professional.
Complete the form to see your personalized estimates.
Your overview
What your estimate means
Your personalized explanation will appear after calculation.
BMI
Healthy BMI weight rangeBased on the adult BMI range 18.5 to 24.9. BMI is only a screening measure.
Resting energy estimateEstimated calories used at rest with the Mifflin–St Jeor equation.
Maintenance caloriesA rough daily estimate after applying your selected activity level.
Planning calorie range
Baseline protein referenceUses 0.8 g per kilogram as a general adult reference, not an individualized prescription.
Goal timing estimate
How this weight loss calculator works
The Smart Weight Planner combines a calorie calculator for weight loss with BMI, resting energy, TDEE, a BMI-based healthy weight range, a baseline protein reference, and rough goal timing. It first estimates the calories your body may use at rest, then applies your selected activity level to estimate daily maintenance calories.
How are weight loss calories estimated?
The calculator uses the Mifflin–St Jeor equation to estimate resting energy expenditure from age, height, weight, and the sex-specific constant used by the equation. It then applies an activity multiplier. When weight loss is selected and a calorie deficit is appropriate, the tool shows a moderate planning range below estimated maintenance instead of promising an exact result.
What is TDEE?
Total daily energy expenditure, usually shortened to TDEE, is a rough estimate of the calories you may use across a typical day after activity is considered. It is not a fixed number. Sleep, movement, body composition, medicines, health conditions, and tracking errors can change actual energy needs.
How is BMI calculated?
Body mass index compares weight with height. This calculator uses adult CDC BMI categories as a screening reference. BMI does not directly measure body fat, muscle mass, fitness, nutrition quality, or overall health.
Weight loss calculator FAQs
How many calories should I eat to lose weight?
This calculator estimates maintenance calories and, when appropriate, shows a moderate calorie-deficit planning range. Your actual needs may differ, so review hunger, energy, weight trends, medical needs, and professional advice instead of treating one estimate as a prescription.
What is TDEE and why does it matter for weight loss?
TDEE is an estimate of the calories you may use in a typical day after activity is included. Weight loss generally requires average energy intake to stay below average energy use over time, but both sides of that estimate can change.
Is BMI an accurate measure of health?
BMI is a screening measure based on height and weight. It can provide useful population-level context, but it does not directly measure body fat, muscle, fitness, nutrition, or an individual's overall health.
How quickly can I safely lose weight?
The CDC describes gradual weight loss of about 1 to 2 pounds per week as more likely to be maintained than faster loss. This calculator uses that range only for rough timing, not as a guarantee or personal medical recommendation.
Can this calculator replace a doctor or dietitian?
No. It provides general educational estimates for adults age 20 or older. A qualified healthcare professional can consider medical conditions, medicines, pregnancy, eating-disorder risk, nutrition needs, and other factors this calculator cannot assess.
Important safety note
This calculator is for general education and adults age 20 or older. It is not intended for pregnancy or breastfeeding, people under 20, people with an eating disorder or a history of disordered eating, or anyone whose medical condition or medication affects weight, nutrition, fluid balance, or metabolism. Speak with a qualified health professional before making a major calorie or weight change.
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