Free Weight Loss Calculator
Calculate your expected weight loss rate based on daily caloric deficit. 3,500 calories equals approximately 1 pound of body fat.
cal
weeks
Weight Loss per Week
1.00 lbs
Total Weight Loss12.0 lbs
Total Weight Loss (kg)5.4 kg
Weekly Deficit3,500 cal
Weight Loss per Week vs Daily Caloric Deficit
Weight Loss Calculation
Pounds per week = (Daily Deficit x 7) / 3,500
Approximately 3,500 calories equals one pound of body fat.
Safe Weight Loss Rates
A deficit of 500-1000 cal/day is generally considered safe.
Example Calculation
A 500 calorie daily deficit over 12 weeks.
- 01Weekly deficit = 500 x 7 = 3,500 cal
- 02Loss per week = 3,500 / 3,500 = 1.0 lb/week
- 03Total loss = 1.0 x 12 = 12.0 lbs
- 04In kg = 12.0 x 0.454 = 5.4 kg
Frequently Asked Questions
Learn More
Understanding BMI: What It Means and How to Calculate It
Learn what BMI is, how to calculate it, what the ranges mean, and the limitations of body mass index as a health metric. Comprehensive guide with formulas and context.