Calories
Basal metabolic rate (BMR) from the Mifflin–St Jeor equation and total daily energy expenditure (TDEE) by activity level.
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Multiplies the weight difference in kilograms by 7,700 kcal (the standard physiological energy equivalent of 1 kg of body fat) and divides by your daily calorie balance change (negative for a deficit/cut, positive for a surplus/bulk).
Your starting body weight in kilograms.
Your goal body weight in kilograms.
Daily calorie deficit (e.g. −500 kcal) or surplus (e.g. +300 kcal).
Estimated weeks
13.2
Estimated days
92
Total weight change
-6
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7,700 kcal per kilogram is a physiological average. In real life, water retention and metabolic adaptation cause week-to-week fluctuations.
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Snapshot A stays only in this page’s memory. Refreshing or leaving the calculator removes it; it is not added to links or sent to the server. The percentage change uses the absolute value of A; it is not defined when A is zero.
Recent on this calculator
Full historyStored strictly in this browser’s local storage. Clicking an entry reloads the parameters into the calculator URL; sharing the link exposes those inputs to the recipient.
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Educational estimate only. Not medical, tax, legal or financial advice.