Weight-loss calculator
Your BMI, how many calories you burn, how much to eat to lose weight, how much protein you need, and roughly when you’ll hit your goal.
Your protein target, your macros and the date you’ll hit 190 lb are inside your plan.
How this calculator works
We estimate your resting metabolism with the Mifflin-St Jeor equation, multiply it by your activity level to get the calories you burn each day, then subtract a deficit based on your chosen pace. Your BMI compares your weight to your height, and your goal date assumes your weight loss slows slightly as you get lighter.
Want more detail? Each number has its own calculator below.
Questions
How many calories should I eat to lose weight?
Enter your details above. The calculator estimates the calories you burn with the Mifflin-St Jeor equation, then subtracts a deficit based on your chosen pace. It never goes below 1,200 calories for women or 1,500 for men.
How accurate is this weight-loss calculator?
It’s a solid starting estimate, usually within about 10% for most people. Track your weight for 2–3 weeks and adjust if you’re losing faster or slower than expected.
What pace should I choose?
Moderate (about 0.75% of your body weight a week) works for most people. Choose steady if you’re close to your goal, or faster if you have a lot to lose.
Why do you use my goal weight for protein?
Using your goal weight keeps protein targets realistic if you have a lot to lose, and still gives you enough to protect muscle.