Free tools · Nutrition & Energy
Weight Loss Calculator
Free · No signupPick a weekly rate and goal weight. Get a calorie target and a date range — not a fake exact day.
Your stats
Daily target
2256kcal/day
499 kcal below TDEE
BMR
1778 kcal
TDEE
2755 kcal
Protein
176 g
At this rate, a move toward your goal is on the order of 17.6 weeks (around Jan 17, 2027). Treat it as a window, not a promise.
Questions
How fast can I lose weight?
About 0.5–1% of body weight per week is a common ceiling that still leaves room to train. Faster rates show up here as the aggressive end of the slider, not a recommendation.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
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Daily calorie target, projected timeline, and a realistic weekly rate. Works for cuts and slower fat loss.
Six Pack Timeline
Put a date range on visible abs. Current body fat plus a deficit, then weeks to a defined-abs window.
TDEE Calculator
Estimate total daily energy expenditure from Mifflin-St Jeor, Harris-Benedict, or lean-mass formulas. Free, no signup.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.