What's the difference between fat loss and weight loss?
Weight loss includes muscle, water, and fat. Fat loss specifically targets adipose tissue while preserving lean mass through protein and training.
Health Fitness
Fat Loss Calculator
Calculate fat loss with your details.
Personalized estimate
Use realistic inputs for the most useful results.
What this calculator does
A fat loss calculator determines the calorie deficit needed to lose body fat while preserving muscle mass. It calculates your Total Daily Energy Expenditure (TDEE) and subtracts 300-750 calories to create a sustainable deficit. Fat loss differs from weight loss—the goal is losing adipose tissue specifically while maintaining lean mass through adequate protein and resistance training.
How it works
The calculator uses Mifflin-St Jeor to find BMR, multiplies by activity factor for TDEE, then applies your target deficit. A 500 cal/day deficit creates ~1 lb/week loss.
Formula
Fat Loss Calories = TDEE - Deficit. 3,500 cal deficit = ~1 lb fat. Safe range: 0.5-1% body weight per week.
Tips for using this calculator
- Target 0.5-1% body weight loss per week for muscle preservation
- Maintain 0.8-1g protein per lb body weight
- Include resistance training 3-4x weekly
- Avoid deficits exceeding 1,000 calories
- Recalculate every 10-15 lbs lost
Frequently asked questions
How fast should I lose fat?
0.5-1% body weight weekly is safe and sustainable. Faster rates increase muscle loss risk.
Why does fat loss slow over time?
TDEE decreases as you lose weight. Recalculate and adjust deficit every 10-15 lbs.