Weight loss calculator

Use our online weight loss calculator to estimate your daily calories, set goals, and track your fitness progress toward achieving your ideal weight.

Losing weight can be challenging, but with our Online Weight Loss Calculator, you're just a few clicks away from understanding your unique weight loss journey. Our calculator is designed to provide you with the precise information you need to plan, track, and achieve your weight loss goals. Whether you're aiming for a specific weight target or looking to manage a healthier lifestyle, this tool helps you set realistic goals based on your personal data.

How Does the Weight Loss Calculator Work?

The calculator estimates the number of calories you need to consume per day to achieve your weight loss goals. It uses a scientifically-backed formula that takes into account your current weight, height, age, gender, activity level, and desired weight.

By analyzing your Basal Metabolic Rate (BMR) and calculating the total number of calories burned through daily activities, we can determine the optimal calorie deficit needed for safe and effective weight loss.

Key Terms and Definitions:

• Basal Metabolic Rate (BMR): The number of calories your body needs to maintain its current weight at rest.
• Caloric Deficit: The amount of calories you need to reduce from your daily intake to lose weight.
• TDEE (Total Daily Energy Expenditure): The total calories burned per day based on your BMR and physical activity levels.

Formula Used in Our Calculator

The weight loss calculator uses the Mifflin-St Jeor Equation to calculate your BMR, which is the foundation of determining the calories needed for weight loss.

For Men:
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
For Women:
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

To calculate your TDEE, the BMR is multiplied by an activity factor, which ranges from 1.2 (sedentary) to 1.9 (very active).

Daily Calorie Needs Based on Activity Level

Example: How to Use the Calculator

Example 1:
Sarah is a 30-year-old woman weighing 70 kg, standing 165 cm tall, and moderately active. She wants to lose 5 kg over the next few months.

1. Calculate BMR: BMR = 10 × 70 + 6.25 × 165 − 5 × 30 − 161 = 1423.75 calories/day
2. Calculate TDEE: TDEE = 1423.75 × 1.55 = 2206.81 calories/day
3. Determine Caloric Deficit: To lose 0.5 kg per week (which is considered safe), she needs to create a daily calorie deficit of 500 calories.
4. Target Daily Intake: 2206.81 − 500 = 1706.81 calories/day. Sarah should consume approximately 1707 calories per day to lose weight at a healthy rate.

Weight Loss Calculator Features:

• Personalized Insights: Based on your specific data, the calculator provides a personalized calorie recommendation.
• Realistic Goals: It suggests a safe and sustainable weight loss rate, helping you avoid crash diets.
• Easy-to-Use: Simply input your data, and the calculator does the rest.
• Multiple Units Supported: Choose between kilograms and pounds, centimeters and inches.
• Scientific Accuracy: Using proven methods to calculate BMR and calorie needs.

Tips for Using the Weight Loss Calculator

• Consistency is Key: Make sure to track your progress regularly and adjust your calorie intake as needed.
• Stay Active: Combine a healthy diet with regular physical activity to maximize your weight loss results.
• Don't Starve Yourself: Always aim for a moderate calorie deficit, as extreme dieting can lead to nutrient deficiencies and muscle loss.

Frequently Asked Questions (FAQs)