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Fat Loss Calculator (Calorie Restriction)

Last updated: Monday, May 01, 2023
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Select a strategy below
Calorie Restriction
Alternate-Day Fasting
Prolonged Fasting

The calories restriction approach is a fat loss strategy where you eat less calories than your body needs. The idea is to allow your body to tap into your fat reserves to get the extra energy needed.

The calorie restriction calculator helps you theoretically estimate how many days it would take for you to reach your target fat percentage.

* Your basal metabolic rate will reduce as you lose weight.

* There are 7,700 calories in 1kg of fat or 3500 calories in 1 pound of fat.

* The calorie restriction model is known to be unreliable and unsustainable for many people, as it doesn't take the insulin resistance and your body's hormonal responses to different types of food into consideration.

* This calculator assumes that your lean body mass stays the same, meaning no muscle loss during the process, which is a process that will occur if your body is in starvation mode.

Select your gender and the type of units below
Metric Units
Imperial Units

Imperial Units

Use this calculator to find out how many days it will take for you to reach your target body fat percentage.
Your current body fat percentage
Your target body fat percentage
your daily calorie restriction
The weight measured in pound
Please note, that all calculators provided are for informational and educational purposes ONLY, and should NOT be taken as professional medical/dietary advice.
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