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Weight Loss Calculator

Created by Rita Rain, Purnima Singh, PhD and Aleksandra Zając, MD
Reviewed by Steven Wooding
Last updated: Jan 18, 2024

To help you on your journey towards your fitness, we have created this weight loss calculator. Just tell us how much weight you want to lose and your favorite activity. We will tell you how much time you need to spend on each of those activities to achieve your target weight in the best and safest way. We can also recommend some activities if you are unsure what to choose.

So pick up your bicycle, your volleyball, or your yoga mat, and leave the rest to us! 😎

This tool focuses on losing weight through exercise and activities. However, if you want to follow a strict diet regimen to lose weight, our calorie deficit calculator might be more suitable for you.

Adapting a healthier/active lifestyle

Modern lifestyle comes with its own set of problems. Managing the balance between family and work, social media pressure, and stress. No wonder we find comfort in binging on our favorite shows with a box of cookies and a glass of our favorite drink. Sometimes, maybe boxes of cookies and bottles of drink. 😉

The result, well, we all know, is weight gain. So, if you are someone who is struggling to lose weight, you are not alone! After all, we felt motivated to create this tool, and you did not accidentally stumble on this page. So that makes at least the three of us. 👩‍👧‍👧

However, don't rush back into any fast weight-loss traps, like crash diets or excessive exercise. Start with making minor changes to your daily routine. It will go a long way in maintaining a healthy lifestyle. Try to pick activities you enjoy, and be sure not to overdo them.

How to use the weight loss calculator?

Let us see how our weight loss calculator can help you plan your weight loss regime.

  1. Set your weight loss goal: Input your current weight and your target weight in the respective fields. Choose your weight loss pace. Remember, 1 kg (2.2 lb) = 7,700 calories, i.e., to lose 1 kilo (or 2.2 lb) of fat, you need to burn around 7,700 calories.

  2. Plan your regime: You can choose whether you want to select your favorite activity (sport) or you want us to suggest you a regime based on your schedule.

  3. Choose your favorite activity: Select your favorite sport or activity from various options. Tell us how much time you want to spend on that activity per session or how many sessions per week you are planning to do. The weight loss calculator will tell you in how many weeks you can achieve your target weight.

  4. Let us suggest you something: If you are not sure about how to plan your regime, let us do it for you. Tell us how much time you have for sports, and enter the exercise time per session and sessions per week in the respective fields. We will suggest a range of activities that you can choose from to achieve your weight loss goal.

  5. Follow through: Now follow through with your weight loss regime and get a healthier version of yourself in weeks. 👍

Remember, every activity has a different metabolic equivalent of task (MET). MET is a measure of how much energy we burn during a specific activity than sitting quietly. So, if you choose an activity with a higher MET, you will lose weight at a faster pace.

If you want to increase your weight, our weight gain calculator might come in handy!

The Science of weight loss

To lose weight, you need to maintain a calorie deficit. A calorie is the unit of energy that we get from our food and drinks. Our body needs energy to perform basic functions essential to keep us alive, such as breathing, maintaining body temperature, blood circulation, etc. We also need the energy to digest our food. In addition, every physical activity that we perform, including basic household chores or exercising, also burns calories. To know how many calories you burn per activity, use the calories burned calculator.

The idea of calorie deficit is to consume fewer calories than we burn. If you provide your body fewer calories than it needs to support these activities, you put your body into a calorie deficit. Maintaining a calorie deficit for extended period results in weight loss. On the other hand, if you regularly provide your body with more calories than it needs to support these functions, you will gain weight.

In general, a weight loss of 0.5-1 kilogram per week is considered safe. A faster weight loss sounds like a tempting idea but may result in muscle loss and is generally unsustainable. To calculate how long it will take to reach your target weight by following a chosen calorie deficit, visit our calorie deficit calculator.

Don't spread yourself too thin

A common and easy to make mistake when it comes to losing weight is trying to change your whole life at once. So you're not only buying a gym membership, bringing 7 kilos of vegetables to your home, scheduling yourself a 40-minute-long meditation every day in the morning, but also drinking green tea instead of coffee and switching cow milk to plant milk. You end up frustrated, disappointed, and angry with yourself. Why is that? Too many habits changing at once!

The human mind doesn't like changes. That's why, if we're working on changing habits in our life, we get the best results when we change one thing at a time. Introduce it to ourselves, get familiar with it, and once we're feeling comfortable with the change — we can try another thing.

That's what we stress in our calculator, let's take it smart & slowly. Try the activity you've planned — once you feel like it's your thing, move to another small change. Remember, every journey starts with the first step.

How to shed off those extra pounds?

In general, a calorie deficit of 500 calories per day is sufficient for weight loss without significantly affecting your energy levels. There are two ways to create a calorie deficit; take fewer calories than your body needs and increase your activities to spend more calories. The ideal way is to find a combination of both according to your specific conditions. However, we do have some friendly advice to help you get a healthier version of yourself.

  • Keep your weight loss goal realistic:

It is essential to keep your weight loss target realistic. Also, remember that your goal should be to be healthy. Start with making minor changes to your diet. Try to maintain a healthy sleep-work-eat-activity routine. Keep track of your weight and activities. You can use our calculator to help you with that. ❤️❤️

  • Try to make healthy eating choices:

Try to replace simple carbohydrates with complex carbohydrates. Swapping simple food items like white rice with brown rice or white bread with whole wheat bread, or cornflakes with oats can make a lot of difference. Eat more vegetables and fruits.
Avoid sugary drinks and junk food. Don’t stock them in your pantry. Otherwise, you won’t be able to resist. If you have already bought them, share them with others. You will feel good about it! 😇😊

You can use our macronutrient calculator as your personal diet companion.

  • Try to maintain an active lifestyle:

We know it is easier said than done. When you are living in a studio apartment, there is not much space to move around. But try to find some activity that you can do to be active throughout the day. For example, taking stairs instead of the lift, not using the remote for changing channels, or stopping using chairs while you work! Our standing desk height calculator can help you find the right standing desk for you. Besides, there are plenty of exercises that you can do at home like skipping, push-ups, planks, yoga, dancing, etc. 💃🏃‍♂️You can also use our weight loss calculator to find some activities that you enjoy.

  • Find a weight loss buddy:

It is very easy to lose motivation when the scale doesn’t budge. But that is quite natural. However, always remember that you are not alone on this journey. There are millions of us out there trying to do the same and failing most of the time. So, reach out and find a buddy to keep both of you motivated and committed to your weight loss goal. 🧑‍🤝‍🧑

  • Try to stick to your regime:

You have worked out a plan, and it is great! But unless you stick to your plan and follow through, it is not going to work. In general, we are more likely to be successful with behavioral change if we make small successive goals. Hence, start with making small changes to your daily routine. And don't forget to reward yourself when you achieve your goal.😊😊


How many calories do I burn walking 1 hour?

This depends on your weight and the intensity of your walk. Using the metabolic equivalent of task (MET), we can calculate the calories burned by someone:

Calories_burned_per_minute = MET × 3.5 × Weight_in_kg / 200

For example, a person weighing 60 kg walking for one hour at a moderate pace (3.0−3.5 mph, MET = 3.8) burns around 4.0 calories per minute. This works out to approximately 240 kcal per hour of walking.

What's the difference between BMR and TDEE?

The difference between basal metabolic rate (BMR) and total daily energy expenditure (TDEE) is that BMR indicates the amount of energy the body uses while at rest, or the minimum calories your body needs to support life. TDEE refers to the total amount of energy used in a day, including energy used for physical activity. TDEE is BMR plus additional energy used for physical activity and other activities.

How do I calculate my TDEE?

To calculate your total daily energy expenditure (TDEE):

  1. Use the TDEE formula:



    • BMR – Basal metabolic rate;
    • TEF – Thermic effect of food;
    • NEAT – Non-exercise activity thermogenesis; and
    • TEA – Thermic effect of activity.
  2. By substituting these values and adding them up, you'll get an estimate of your daily caloric needs to maintain your current weight.

Rita Rain, Purnima Singh, PhD and Aleksandra Zając, MD
Worried about losing weight in a healthy way? Don't fret! This calculator will help you choose sports and estimate exercise time, which will enable you to shed those extra pounds. It assumes your current calorie intake equals your total daily energy expenditure (that's fancy for "you don't eat more than you need").
Your goal 🏃‍♀️
Current weight
Target weight
Weight loss pace
normal: 0.5 kg (1.1 lb) / week
Sports 🤸🏻‍♂️
You know
🕒 how much time you have for sports
Exercise time
/ session
/ week
Exercise time
/ week
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