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# Weight Loss Calculator

Add details to estimate the calorie intake to reach your weight loss goal.

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## Weight Loss Calculator (Your Daily Calories):

This calculator estimates your daily calorie needs for healthy weight loss. To lose weight, you need to create a calorie deficit (burn more calories than you consume). It also functions as a calorie calculator, helping to determine the calorie burn required for your weight goal. Maintaining a healthy calorie balance is crucial for weight loss success. Use this weight loss estimator as a starting point to set your personalized plan based on your daily calorie needs.

Tool Creation: We (Team) of calculator-online.net created this tool using the scientific formulas that we mentioned below. The calculations are reviewed by our Experts and do best to provides reliable estimations as possible.

## Formulas Used by This Weight Loss Calculator:

These are the different equations used for determining calorie needs:

### Mifflin-St Jeor Formula:

BMR = (10.m + 6.25h – 5.0a) + s m = Mass (kg), h = Height (cm), a = Age (years)

The gender-specific versions of this formula is as follows:

Equation For Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Equation For Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

### Katch-McArdle Formula:

Katch = 370 + (21.6 * LBM) LBM = lean body mass

### Revised Harris-Benedict Equation:

Men: (13.397m + 4.799h – 5.677a) + 88.362

Women: Harris-Benedict = (9.247m + 3.098h – 4.330a) + 447.593

## Physical Activity Level & Weight Goals:

The physical activities that you perform in a day impact your daily calorie needs. Physical activity and weight loss goals are connected. Both of them are necessary for creating an effective weight loss plan.

Physical Activity Multiplier (PAL):

 Physical Activity Level Examples MET Value No Sports/Exercise Sitting, Reading, Watching TV, etc. 1.2 Light Activity 1-3 Times per Week Walking, Light Gardening, etc. 1.375 Moderate Activity 3-5 Times per Week Brisk Walking, Jogging, Swimming, etc. 1.55 High Activity Everyday Exercise Running, Cycling, Heavy Gardening, etc. 1.725 Extreme Activity Professional Athlete Intense Training, Competitive Sports, etc. 1.9

## How Many Calories Should I Eat On Average?

According to the latest edition of the USDA Dietary Guidelines, daily calorie needs are approximately 1,600 to 2,600 for men and 1,400 to 2,200 for women per day. The individual needs may differ based on age, gender, height, weight, and activity level. If you are unsure about how long it will take to lose weight, use our weight loss calculator that takes the target date and tells you about calories you need to eat within a specific time to lose weight.

### Calories To Lose Weight:

• 1 Pound Per Week: Create a good calorie deficit of approximately 3,500 calories over a week(roughly 500 calories per day to lose weight). (Reference: How Well This Rule Predicts Successful Weight Loss)
• 0.5 Pounds Per Week: It requires you to make a calorie deficit of about 1750 calories per week(approximately 250 calories per day to lose weight)
• 0.25 Pounds Per Week: To lose 0.25 lbs weight per week a deficit of 1250 calories per week is recommended (roughly 175 calories for weight loss per day)

Note: A safe calorie deficit typically falls within the range of 500-1000 calories per day. Don't restrict calories below recommended minimums (1,500 for men, 1,200 for women, 1,350 for non-binary individuals). As, this can be unhealthy and lead to nutrient deficiencies.

### Estimated Calorie Need Per Day:

 – Males Females Age (Years) Sedentary (Kcal/Day) Moderately Active (Kcal/Day) Active (Kcal/Day) Sedentary (Kcal/Day) Moderately Active (Kcal/Day) Active (Kcal/Day) 15 2,200 2,600 3,000 2,400 1,800 2,000 16 2,400 2,800 3,200 2,400 1,800 2,000 17 2,400 2,800 3,200 2,400 1,800 2,000 18 2,400 2,800 3,200 2,400 1,800 2,000 19-20 2,600 2,800 3,000 2,400 2,000 2,200 21-25 2,400 2,800 3,000 2,400 2,000 2,200 26-30 2,400 2,600 3,000 2,400 1,800 2,000 31-35 2,400 2,600 3,000 2,200 1,800 2,000 36-40 2,400 2,600 2,800 2,200 1,800 2,000 41-45 2,200 2,600 2,800 2,200 1,800 2,000 46-50 2,200 2,400 2,800 2,200 1,800 2,000 51-55 2,200 2,400 2,800 2,200 1,600 1,800 56-60 2,200 2,400 2,600 2,200 1,600 1,800

## Tips To Lose Weight:

### Set Weight Loss Goals:

Set a goal for losing a specific weight over the week ( safe range: 1–2 lbs per week).

### Exercise:

Exercising daily improves your resting metabolic rate (RMR), builds lean mass, keeps you active, and supports long-term weight maintenance. It has a lot of health benefits, including boosting your mood, strengthening your cardiovascular system, and reducing your blood pressure. Regular exercise helps to burn calories. It includes:

• brisk walking
• Jogging
• Running
• Cycling
• swimming
• Weight Lifting

### Eat Healthy Food:

A healthy diet consists of sufficient water, protein, and a controlled amount of sugar and refined carbohydrates. It's necessary to eat good and healthy food so that you can lose weight healthily. Enhance the use of vegetables, fruits, and whole grains, and cut down the use of sugar. Practice mindful eating and pay attention to portion sizes.

### Drink Healthy Beverages:

Stop drinking sugary drinks like soda, sports drinks, energy drinks, sweetened coffees and teas, and alcoholic beverages.

### Stay Hydrated:

As we know water is essential for various bodily processes, including digestion and nutrient absorption. Proper hydration can also aid in weight loss.

### Get Enough Sleep:

Having enough sleep (7-8 hours) is important for weight loss. Poor sleep can disrupt hormones that regulate appetite, often leading to increased cravings and creating difficulty in losing weight. Poor sleep can also impact on your overall health.

### Try Intermittent Fasting:

Fasting will help to get rid of extra body fat by taking energy from it, resulting in shedding extra pounds from your body. It is suggested to consult with a doctor before starting intermittent fasting, as it might not be suitable for everyone! For a quick estimate of various factors related to weight loss and weight management, use our body weight loss calculator.

## Calories In Common Food Items:

 Food Serving Size Calories kJ Fruit Apple 1 (4 oz.) 59 247 Banana 1 (6 oz.) 151 632 Grapes 1 cup 100 419 Orange 1 (4 oz.) 53 222 Pear 1 (5 oz.) 82 343 Peach 1 (6 oz.) 67 281 Pineapple 1 cup 82 343 Strawberry 1 cup 53 222 Watermelon 1 cup 50 209 Vegetables Asparagus 1 cup 27 113 Broccoli 1 cup 45 188 Carrots 1 cup 50 209 Cucumber 4 oz. 17 71 Eggplant 1 cup 35 147 Lettuce 1 cup 5 21 Tomato 1 cup 22 92 Proteins Beef, regular, cooked 2 oz. 142 595 Chicken, cooked 2 oz. 136 569 Tofu 4 oz. 86 360 Egg 1 large 78 327 Fish, Catfish, cooked 2 oz. 136 569 Pork, cooked 2 oz. 137 574 Shrimp, cooked 2 oz. 56 234 Common Meals/Snacks Bread, white 1 slice (1 oz.) 75 314 Butter 1 tablespoon 102 427 Caesar salad 3 cups 481 2014 Cheeseburger 1 sandwich 285 1193 Hamburger 1 sandwich 250 1047 Dark Chocolate 1 oz. 155 649 Corn 1 cup 132 553 Pizza 1 slice (14") 285 1193 Potato 6 oz. 130 544 Rice 1 cup cooked 206 862 Sandwich 1 (6" Subway Turkey Sandwich) 200 837 Beverages/Dairy Coca-Cola Classic 1 can 150 628 Diet Coke 1 can 0 0 Milk (1%) 1 cup 102 427 Milk (2%) 1 cup 122 511 Milk (Whole) 1 cup 146 611 Orange Juice 1 cup 111 465 Apple cider 1 cup 117 490 Yogurt (low-fat) 1 cup 154 645 Yogurt (non-fat) 1 cup 110 461

1 cup = ~250 milliliters, and 1 tablespoon = 14.2 gram

## FAQ’s:

### How Many Calories Should I Eat To Lose 2 Pounds A Week?

Create a calorie deficit not exceeding the safe range (500-1000 calories). Individual factors like metabolism and activity level, age, gender, and height can influence calorie needs. Before making any changes in your caloric intake, consult a registered dietitian for optimal results.

### What Is The 30 30 30 Rule For Weight Loss?

The 30 30 30 rule suggests consuming 30 grams of protein within 30 minutes of waking up before doing a 30-minute low-intensity exercise.

### How Much Weight Is Safe To Lose In 1 Week?

According to the Centers for Disease Control and Prevention (CDC), losing 1-2 pounds per week is considered safe.

### Will I Lose Weight If I lose 300 Calories A Day?

Burning 300 calories a day more than you consume can help! Combining a slight calorie reduction with regular exercise is an effective approach to lose weight. Remember, individual factors like diet and activity level can influence weight loss.

Reference Studies:

American Cancer Society – Does Body Weight Affect Cancer Risk?