Weight Loss Calculator
Weight Loss Calculator
About Weight Loss Calculator
This calculator helps you create a personalized weight loss plan by determining your daily calorie target based on your current weight, desired weight, and time frame.
How it works:
- Weight Loss Goal: Calculates the total weight you want to lose
- Weekly Loss: Determines how much weight you need to lose per week
- Calorie Deficit: Converts weekly weight loss to daily calorie deficit
- Daily Target: Provides your recommended daily calorie intake
Healthy Weight Loss Guidelines:
- Safe Rate: 0.5-1 kg (1-2 lbs) per week
- Calorie Deficit: 500-1000 calories per day
- Minimum Calories: Never go below 1200 (women) or 1500 (men) calories/day
- Sustainability: Gradual weight loss is more likely to be maintained
Tips for Success:
- Combine calorie reduction with regular exercise
- Focus on nutrient-dense foods
- Stay hydrated and get adequate sleep
- Monitor your progress and adjust as needed
- Consult with a healthcare professional for personalized advice
Warning:
Losing more than 1 kg per week may not be sustainable and could lead to muscle loss, nutritional deficiencies, and other health issues. Always consult with a healthcare professional before starting any weight loss program.
Frustrated with not being able to lose weight? Struggling to achieve your fitness goals? We know you have tried everything, but still, you are not able to get the desired results. Here is the solution: “Weight Loss Calculator”. Using this calculator, you can easily achieve your fitness goals just by giving your age, height, weight, gender and activity levels.
What is Weight Loss?
A loss in weight is nothing but slimming down the total body mass. This is achieved by dropping body fluid, the adipose tissue, which is the body fat, and lean mass, which is the amount of weight other than the body fat. The weight loss mainly depends on the amount of calories a person is consuming.
If the calories burned throughout the day are less than the calories consumed, it will never create a change; instead, you will see an increase in weight. Now, if the calories burned throughout the day are more than the calories consumed, you will observe a loss in weight. Weight loss also depends on the activity level of a person. These activity levels can be divided into these categories.
- Sedentary Level: Little or No Exercise (x1.2)
- Lightly Active: Light Exercise 1-3 days/week (x1.375)
- Moderately Active: Moderate Exercise 3-5 days/week (x1.55)
- Very Active: Hard Exercise 6-7 days/week (x1.725)
- Super Active: Very Hard Exercise, Physical Job (x1.9)
How Does Weight Loss Happen?
This loss in weight happens only when the intake energy is lowered than the energy disbursed. Weight loss occurs if the energy or calories consumed are lower than the caloric needs of the body. Because in this case, the energy needed for the normal functioning of the body is taken from the fat which takes place inside the body.
So, for the weight loss goal a person should be well aware of their Basal Metabolic Rate BMR and Total Daily Energy Expenditure TDEE to calculate the energy consumed throughout the day. This is the way you will know about how many calories are sufficient for you to achieve weight loss goals. This calculator helps you create a personalized weight loss plan by determining your daily calorie target based on your current weight, desired weight, and time frame.
Understanding BMR and TDEE
Basal Metabolic Rate (BMR) is described as the number of calories burned by your body at resting to maintain the normal functioning of body such as breathing, respiration ,circulation, cell production, nutrient processing, protein synthesis, and ion transport. While Total Daily Energy Expenditure (TDEE) describes the amount of energy or calories burned by one during the whole day, depending on the activity level of a person.
It involves the exercise and the exertion of a person throughout the day. Calculating TDEE is essential when calculating your daily caloric needs. The activity level can be divided into 5 categories:
- Sedentary Level: Little or No Exercise (x1.2)
- Lightly Active: Light Exercise 1-3 days/week (x1.375)
- Moderately Active: Moderate Exercise 3-5 days/week (x1.55)
- Very Active: Hard Exercise 6-7 days/week (x1.725)
- Super Active: Very Hard Exercise, Physical Job (x1.9)
What is the Weight Loss by Weight Loss Calculator?
Our Weight Loss Calculator, as the name suggests, plays an imperative role in calculating the number of calories required to sustain the current weight and the number of calories needed to lose or gain weight within a stipulated period of time. To achieve weight loss using our weight loss calculator, you simply have to mention your current weight, and you have to mention your desired weight with your age, height, gender and activity level with your desired time duration.
Using your given details, the calculator will help you to create a plan for the preferences you made. In this way, this calculator will help you to lose weight in the given period of time you mentioned when providing the details. Losing more than 1 kg per week may not be sustainable and could lead to muscle loss, nutritional deficiencies and other health issues. Always consult with a healthcare professional before starting any weight loss program.
Why Use This Calculator?
By using this calculator, you can have a clear view of whether it is possible to achieve your desired weight in the given time duration. This calculator, after taking every needed information it will help to decide whether or not it is possible to make you lose weight in the given time frame. This calculator keeps track of your daily energy consumption and can tell you what is required to make it better and useful.
How is Weight Loss achieved by Target Date?
To know the weight loss by a target day, the following formula is applied:
Calories to sustain weight = Basal Metabolic Rate * Activity Level
For this, you need to know the Basal Metabolic Rate (BMR) and the Activity Level.
The BMR is achieved by applying the Harris-Benedict Equation, which is:
For males:
BMR = 66.47 + (13.75 * weight in kg) + (5.003 * height in cm) – (6.755 * age in years)
The BMR in men utilises three components. The first component is obtained by multiplying the weight in kilograms by 13.75. The second component is achieved by multiplying height in centimetres by 5.003. The third component is achieved by multiplying the age in years by 6.755. Finally, the first and second components are added to 66.47, and then the third component is subtracted from this addition to complete the equation.
For females:
BMR = 655.1 + (9.563 * weight in kg) + (1.85 * height in cm) – (4.676 * age in years)
The BMR in women utilises three components. The first component is obtained by multiplying the weight in kilograms by 9.563. The second component is achieved by multiplying height in centimetres by 1.85. The third component is achieved by multiplying the age in years by 4.676. Finally, the first and second components are added to 655.1, and then the third component is subtracted from this addition to complete the equation.
The activity levels are classified into the following levels:
- When a person has little to no exercise (1.2), he or she is said to be in the Sedentary Activity Level
- When a person has light exercise or light sports at least one to three times per week (1.375), he or she is said to be in the Slightly Active Level
- When a person has a moderate amount of exercise or sports three to five times per week (1.55), he or she is said to be in the Moderately Active Level
- When a person does hard exercises or sports six to seven times per week (1.725), he or she is said to be in the Very Active Level
- When a person does rigorous exercises or sports, or physical training (1.9), he or she is said to be in the Extra Activity Level
If you aim at losing weight,
You can use the formula below to find the required calories for losing weight
Calories for losing weight = (weight in kg – target weight in kg) * (1100 / goal date in weeks)
Required calories to achieve the target weight = calories to sustain weight – calories for losing weight
If you aim at gaining weight,
For a weight gain of 2.2 pounds or one kilogram in a week, one will need 1100 calories. You can use the formula below to find the required calories for gaining weight.
Calories for gaining weight = (target weight in kg – weight in kg) * (1100 / goal date in weeks)
Required calories to achieve the target weight = calories to sustain weight + calories for gaining weight.