Fat Loss Calculator — Calculate Daily Calories & Simple Plan to Burn Fat
Use this easy calculator to discover the daily calories you need to lose fat safely, plus protein targets, a sample plan, and quick tips you can use today.
Why know your calories for fat loss?
Knowing your daily calorie target makes fat loss predictable. Rather than guesswork, this calculator uses your age, sex, height, weight and activity level to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). We then add a safe calorie deficit recommendation so you lose fat while preserving muscle.
Fat Loss Calculator (Mifflin–St Jeor → TDEE → Fat Loss Calories)
Fill your details and press Calculate. Use metric units (kg, cm) or convert before entering.
How this calculator works (simple explanation)
We use the Mifflin–St Jeor formula to estimate BMR — the energy your body uses at rest. Then we multiply BMR by an activity factor (TDEE). For fat loss the calculator suggests a safe calorie deficit (usually ~10–20% or ~500 kcal) depending on your current weight and goal. We also give a protein target (to support muscle while losing fat).
Practical tips to use your result
- Follow your target calories consistently; small daily deficits compound over weeks.
- Aim for ~1.6–2.2 g protein per kg of ideal body weight (we give a simple target).
- Combine strength training 2–3×/week and 2–4 cardio sessions for best body composition results.
- Weigh weekly and adjust calories by 100–200 kcal if weight change is too fast or too slow.
More resources
For daily habit tips and routines, read our Daily Health Routine Guide. For skincare and recovery tips that help your overall look during weight loss, check Best Skincare Routine for Combination Skin.
FAQs
How many calories should I eat to lose 1 kg per week?
A rough estimate: 1 kg fat ≈ 7700 kcal. To lose ~1 kg/week you'd need a 1100 kcal daily deficit which is aggressive and not recommended for most. Aim for 0.25–0.75 kg/week (safe, sustainable).
Can I follow this if I’m older or have medical conditions?
Talk with your doctor first if you have medical conditions. This calculator gives general guidance but not personalized medical advice.