⚖️ Weight Loss Calculator

About Healthy Weight Loss

Healthy weight loss isn't just about dropping pounds quickly—it's about creating sustainable habits that support long-term health. According to WHO guidelines, a safe and sustainable weight loss rate is 0.5-1 kg (1-2 pounds) per week. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and is more likely to result in weight regain.

How our calculator works:

1. We calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation
2. We adjust for your activity level to determine your Total Daily Energy Expenditure (TDEE)
3. We subtract your chosen calorie deficit to determine your daily calorie target
4. We project your weight loss timeline based on a deficit of 7700 calories per kg of weight loss

Important Notes:

These calculations provide estimates based on mathematical models. Individual results may vary based on genetics, medical conditions, medication use, and other factors. Always consult with a healthcare provider before starting any weight loss program.

Frequently Asked Questions

How much weight can I realistically lose in a month?

According to WHO guidelines, a safe and sustainable weight loss rate is 0.5-1 kg (1-2 pounds) per week. This means you can realistically lose 2-4 kg (4-8 pounds) in a month. Rapid weight loss beyond this range can lead to muscle loss, nutritional deficiencies, and is more likely to result in weight regain.

What is the best diet for weight loss?

The FDA recommends balanced diets that create a calorie deficit while providing all essential nutrients. Effective approaches include Mediterranean, DASH, and plant-based diets. The best diet is one you can maintain long-term that includes plenty of vegetables, lean proteins, whole grains, and healthy fats while limiting processed foods, added sugars, and saturated fats.

How important is exercise for weight loss?

Exercise plays a crucial role in weight loss and maintenance. WHO recommends at least 150-300 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening activities 2+ days a week. Exercise helps create a calorie deficit, preserves muscle mass during weight loss, improves metabolism, and provides numerous health benefits beyond weight management.

What supplements are FDA-approved for weight loss?

The FDA has approved several prescription medications for weight loss, but over-the-counter supplements are not FDA-approved for weight loss. Some supplements like fiber, protein powder, or green tea extract may support weight loss efforts when combined with diet and exercise, but consumers should be cautious of unproven claims and consult healthcare providers before use.

How do I maintain weight after losing it?

Weight maintenance requires ongoing attention to diet and exercise habits. Successful maintainers typically continue monitoring their weight, stick to their healthy eating patterns, maintain high levels of physical activity, and practice consistent self-monitoring behaviors. The CDC recommends keeping weight within a 2-3 kg range after weight loss.