Home › Calculators
Free weight-loss calculators
Two quick, no-signup tools to ground your plan in real numbers: your BMI and your daily calorie needs.
Sustainable fat loss starts with knowing your baseline. Use these to estimate where you are and how many calories you burn — then aim for a modest deficit rather than a crash diet.
BMI calculator
Daily calorie (TDEE) calculator
Estimates the calories you burn per day, then suggests a sensible fat-loss target.
What next? A deficit of about 300–500 calories a day is a sustainable pace for most people (roughly 0.25–0.5 kg / 0.5–1 lb per week). A structured program can make hitting that target far easier — see our programs & apps reviews or the best GLP-1 telehealth programs.
Note: These calculators give estimates for healthy adults and are not medical advice. They aren't suitable during pregnancy or for children. Talk to a healthcare provider before making big changes — especially if you have a medical condition.