Plan your weight loss
Planning tips
- Pair calorie deficit with balanced nutrition and regular activity.
- Use our Calorie Calculator to find your maintenance intake.
- Check your BMI to understand your current weight category.
FAQs
How is daily calorie deficit calculated?
The calculator estimates daily calorie deficit by dividing the total energy required to lose your target weight (about 7,700 kcal per kg) across the number of days in your chosen time period.
What is a safe weekly weight loss rate?
For most adults, losing 0.25 to 1 kg per week is commonly recommended. Faster loss may require medical supervision.
Do I need to eat exactly the calculated deficit?
The result is an estimate. Individual metabolism, activity, and health conditions vary. Use it as a planning guide and consult a healthcare provider for personalized advice.
More wellness tools
Use our free health calculators and explore Ayurvedic wellness resources on Nirog Lab.