Muscle-Safe Weight Loss Calculator

in years
in centimeters
in kilograms
Neck Circumference
in centimeters
Waist Circumference
in centimeters
Hip Circumference
in centimeters
Exercise Frequency

Calculate a Safe and Sustainable Pace for Fat Loss and Muscle Preservation:

Losing weight safely is an important goal for many people, and it can be difficult to know how to make a plan that will help you reach your goals. It is possible to lose fat while preserving all the muscles in your body if you take the right approach. However, not to mention, there is an abundance of misinformation out there that makes it hard to determine what methods work best for safe and sustainable weight loss. Fortunately, this calculator will provide accurate information on how best proceed with your weight loss journey in a sensible and secure way. If you are attempting to increase speed and burn fat, it is important to prudently create a calorie deficit that works for you. Exerting yourself too much may lead to burning your muscles; exerting yourself not enough will limit your potential. It is essential to find the balanced effort that optimizes both goals without compromising earned muscle mass.

How to Use the Muscle-safe Weight Loss Calculator:

It’s very simple, just tap in your basic details which include ‘gender, age, height, weight, neck circumference, waist circumference, hip circumference, and exercise frequency’, and press ‘calculate’.

The calculator will automatically show all the important details about you!

See What This Calculator Does for You:

This calculator will give you an estimate of the following in just one click:

Your Body Fat Percentage:

It has been observed that males typically begin to display six pack abs at approximately 11-12 percentages of body fat, whereas females usually reveal them in the region of 21-22. Would you like to get number of your body fat percentage so as to better optimize your fitness? If yes, then using this calculator can give you a general estimate.

Your Basal Metabolic Rate (BMR):

BMR stands for Basal Metabolic Rate, which is the amount of energy your body burns while at rest, just to maintain basic bodily functions such as breathing, circulating blood, and maintaining body temperature. Knowing your BMR can help you determine how many calories you need to consume daily to maintain, gain, or lose weight.

Your TDEE (Maintenance Calories):

TDEE stands for Total Daily Energy Expenditure also called as maintenance calories refer to the number of calories that you need to consume in a day to maintain your current weight. It is the total number of calories that your body burns in a day, taking into account your BMR (Basal Metabolic Rate) and your level of physical activity. Knowing your TDEE is important if you want to maintain, gain, or lose weight.

Maximum Weekly Fat Loss Rate You Should Target:

It is important to know the maximum weight loss rate you can target per week, as losing weight too quickly can be unhealthy and unsustainable. Losing more than this amount per week may result in loss of muscle mass, nutrient deficiencies, and slower metabolism, which can make it more difficult to maintain weight loss in the long term.

Maximum Weekly Weight Loss You Should Target:

It is important to know about the maximum weight loss you can target per week in order to set realistic and achievable weight loss goals that are also safe and healthy. Losing weight at a faster rate may be possible, but it can also be unhealthy and unsustainable in the long term. Rapid weight loss can lead to loss of muscle mass, nutrient deficiencies, and other health complications. It can also increase the likelihood of regaining the lost weight once the diet is discontinued.

Maximum Calorie Deficit You Should Create in a Day:

It is important to know the maximum calorie deficit you should create in a day when trying to lose weight. Creating too large of a calorie deficit can be unhealthy and unsustainable in the long term. It is important to note that the maximum calorie deficit may vary depending on factors such as your starting weight, age, sex, and level of physical activity. People who are significantly overweight may be able to create a larger calorie deficit initially, while those who are already at a healthy weight may need to aim for a smaller calorie deficit to maintain their muscle mass and overall health.

Maximum Calorie Deficit You Should Create in a Week:

Creating a calorie deficit is essential for weight loss, but it’s equally important to know the maximum calorie deficit you should create in a week. The amount of calories you need to cut varies depending on factors such as your age, gender, height, and activity level. If you create too much of a deficit in a short time frame, it can negatively impact your metabolism and lead to muscle loss. If you know the maximum calorie deficit you can create in a week, you can use calorie cycling to incorporate higher calorie meals or “cheat” meals into your diet without compromising your overall calorie deficit for weight loss. This is an approach that helps you cycle your calorie intake throughout the week without compromising your overall progress. Calorie cycling involves alternating between high-calorie days and low-calorie days while still maintaining an average weekly calorie deficit.


The American Council on Exercise Body Fat Categorization:

Description Women Men
Essential fat 10-13% 2-5%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Average 25-31% 18-24%
Obese 32+% 25+%

The Harris–Benedict equations revised by Mifflin and St Jeor in 1990:

Men BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161


Katch-McArdle Multipliers:

Activity Levels Multiplier
If you are sedentary (little or no exercise) 1.2
If you are lightly active (light exercise/sports 1-3 days/week) 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) 1.55
If you are very active (hard exercise/sports 6-7 days a week) 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) 1.9

How Fast Can You Lose Weight (Study):

According to a 2005 study, our bodies can burn fat up to 31 calories per pound of body weight in a day! Body fat percentage ÷ 20 = percentage of your current bodyweight you should aim to lose per week. (Link-Stronger by Science)

Calories in Body Fat:

A pound of body fat may contain anywhere between 3,436 and 3,752 calories, roughly estimated. (Link)


For example, using our calculator we were able to arrive at some interesting results for a 28-year-old male who is of very active in his activities. His parameters are as follows: Height 165 cm, Weight 75 kg, Neck Circumference 39 cm, Waist Circumference 93 cm and Hip Circumference 75 cm.

  • Based on the result, this individual can begin his fat-loss journey by consuming fewer calories than his Total Daily Energy Expenditure (TDEE) – 2839 Kcal. For example, if this gentleman is interested in beginning his journey of fat loss, he could start off with a dietary plan that consists of 2500-2600 Kcal. (Diet Resource)
  • If he is able to achieve a weight loss of 0.9 kg in the course of one week through calorie deficit, then this will allow him to lose weight without any loss of muscle mass. However, to achieve the desired result, it is essential to ensure that a person consumes adequate protein daily and has a robust resistance training program. (Diet Resource, Training Resource)
  • If this individual wishes to lose fat at the highest rate possible, he can do so safely without sacrificing muscle by creating a 992 Kcal calorie deficit per day and 6944 Kcal per week. By creating a calorie deficit more than this, he may face muscle loss which can lead to metabolic damage. Remember he can lose fat more slowly than this and that is perfectly fine. We just make sure not to exceed our maximum limit.
  • As TDEE is not a fixed number but rather an estimation, for the most accurate results we would recommend that you track your progress daily in order to make any necessary adjustments. (Track Weight Loss Progress Resource, TDEE Adjustment Resource)