Weight loss Calculator

Our weight loss calculator helps you to estimate how many calories you should have to eat to lose weight and even helps to plan your weight loss progress.

No doubt, putting on weight is easier than getting rid of extra pounds. Weight loss is not as easy as you seem, it can be a daunting challenge. But, the weight loss program becomes easier, if you have an actual idea about your calorie intake to lose weight.

How Does Weight Loss Calculator Function?

Our weight loss predictor helps to find your weight loss calories that are based on a scientific theory of calorie restriction. It estimates your calories to lose weight by considering basic but important parameters that include:

What To Enter?

• Specify your gender
• Enter your exact age and height in their fields
• Please provide your current and target weight
• Choose your activity level & provide your body fat percentage
• Select the way you want to get your weight loss plan

What Do You Get?

• Your Weight Loss Calories: Know calories for effective weight loss and calories to cut from your daily diet
• Calories To Maintain Weight: The free weight loss calorie calculator also gives you the number of calories that may eat to maintain your body weight after you lose it
• Activity Suggestions: Get personalized recommendations for different activity plans that might help you supplement your weight loss progress
• Your Weight Goal Facts: Learn the key insights that will let you lose weight fast
• Health-Related Facts: Get to know how your weight loss journey impacts your body in different ways
• Calorie Deficit Chart: Visualize your calorie deficit and the way it affects your weight loss goal
• Zigzag Calorie Schedules: Explore alternate calorie intake patterns to optimize your weight loss strategy
• Weight Loss Calendar: A comprehensive weight loss chart provides daily calorie target and goal date based on varying levels of caloric reduction from your regular diet

How Many Calories Do You Need To Lose Weight?

If your goal comes up with losing weight at a normal pace, then you need to eliminate 500-1000 calories from your daily diet intake. You better keep in mind that:

• To lose 1 pound of weight, you need to burn about 3,500 calories in a week
• Losing 0.5 pound needs you to burn about 1750 calories in a week
• If you want to limit yourself to 0.25 lbs, 875 are your calories needed to lose weight

Nutritionist experts do not permit limiting your caloric intake by more than 1000 per day. If you do this, your muscle mass will start decreasing rapidly. This will decrease your BMR and you will lose weight more while being unhealthy. So never aim to lose more than 2 pounds a week.

This fat loss calculator aims to simplify your calorie intake and workout plans so that you lose fat while staying healthy. So give it a try, know your plans better, and start your journey!

Science Behind The Weight Loss Calories:

Your weight loss is proportional to eating fewer calories than your expenditure. Digging more, the scientific theory directly targets the proper understanding of Basal Metabolic Rate and Total daily energy expenditure. These are the calories you may burn at rest and during activity, respectively.

BMR contributes to 70% of your daily calorie needs. This is why it provides a baseline to estimate calories per day to lose weight.

The calorie calculator for weight loss is based on the same hypothesis and considers 3 equations that give you an average estimation of your BMR calories. These include:

Mifflin-St Jeor Equation:

For Men:

BMR = 10W + 6.25H – 5A + 5

For Women:

BMR = 10W + 6.25H – 5A – 161

Revised Harris-Benedict Equation:

For Men:

BMR = 13.397W + 4.799H – 5.677A + 88.362

For Women:

BMR = 9.247W + 3.098H – 4.330A + 447.593

Katch-McArdle Formula:

BMR = 370 + 21.6(1 – F)W

Where:

• W = Weight in kilograms
• H = your height in centimeters
• A = your exact age
• F = body fat percentage

These equations provide calories that you need to eat to maintain your weight while at rest.

Your daily energy expenditure is an estimation of how many calories you burn during a certain activity. Each activity has a specific metabolic equivalent of task (MET).

Our extreme weight loss calculator simplifies the process by categorizing activity levels into four distinct levels, each associated with specific MET values. These include:

MET values help gauge the intensity of your physical activities, thereby providing a convenient way to estimate your daily calorie expenditure.

To lose weight, you need to eat less than your TDEE. This is why you have to maintain your workout routine so your calories remain in balance and you may lose weight healthily.

Example:

Individual’s Details:

Weight (W) = 75 kilograms

Height (H) = 174 centimeters

Age (A) = 26 years

Body fat percentage (F) = 15%

Activity Level:

Moderate Active (Person exercises regularly (3-5 times per week)

Calculations:

Step # 01: BMR Estimation

Using Katch-McArdle Formula

BMR = 370 + 21.6(1 – F)W

BMR = 370 + 21.6(1 – 0.20) * 70

BMR = 370 + 21.6 (0.80) * 70

BMR = 370 + 1209.6

BMR = 1579.6 calories

Step # 02: Estimating TDEE with the activity level provided

Moderate Activity (MET) = 0.55

TDEE = BMR × MET

TDEE = 1579.6 × 0.55

TDEE = 868.78 calories

Step # 03: Daily Calorie Intake For Weight Loss

To lose weight healthily, you should cut off 500 calories from your daily intake. Considering this, we have:

Calorie Intake (Weight Loss) = TDEE – 500

Calorie Intake (Weight Loss) = 868.78 – 500

Calorie Intake (Weight Loss) = 368.78 calories

Final Verdict:

If the person wants to lose body fat without any health issues, he/she has to eat 368.78 calories less than his/her energy expenditure.

Zigzag Schedule For Calorie Intake:

This is an evident approach to losing weight by consuming calories in a zigzag manner. When you eat the same number of calories each day, a time will come when your body gets used to it. In this condition, the plateau of weight loss happens and your body does not lose more weight after a certain time. This is why you need to eat by changing your calorie number daily.

What You Should Do?

Suppose your fat loss calories are 2000 per day, then

• You should eat 2300 calories in the first three days
• For the remaining four days, eat 1775 calories

Following this practice will keep your total calorie ingestion 14000 weekly but in a more effective way. The combination of high and low-calorie consumption allows you to eat flexibly.

If you face difficulty in planning your calories this way, give this zig zag diet calculator a try and get your personalized diet schedules for sustained weight loss straightaway in seconds. The tool gives you a couple of different plans that allow you to eat the way you want and lose weight accordingly.

Your Instant Weight Loss Plan!

Instant possible ways to slice your calories

How To Reduce Calories For Weight Loss?

Frequently Asked Questions:

How Many Calories Should I Eat a Day To Lose Weight?

• For Men: Consume between 2000 – 2300 calories a day
• For Women: 1500 calories per day

When You Lose Weight, Where Does the Fat Go?

During fat loss, your body exhales excessive carbon dioxide from the lungs. About 84% of fat is lost this way. While the remaining 16% is lost either via perspiration or urine secretion from the body.

How Many Calories Do I Burn a Day?

Research conducted by Dietary Guidelines for Americans 2020–2025 states that:
An average adult man burns approximately 2000 – 3000 calories in a single day. On the other hand, women may burn 1600 – 2400 calories per day.

How Many Calories Should You Eat To Gain Muscle?

Increasing 20 calories per pound will let you gain muscle mass within normal conditions. However, the calorie calculator to gain weight gives you more personalized calories that you may need to eat for weight gain.

Can I Lose 20 pounds In a Month?

Losing 20 pounds in just a month (4 weeks) is not suggested. You may better consult with your dietician who may give you a better plan for this.

Calories Present In Everyday Foods:

Your Weight Loss Meal Plans:

(Targeted to 2000, 1500, and 1200 calories Restriction)

Sample Workouts To Burn Calories:

Energy From Vital Nutritional Resources

Reference:

From Wikipedia, the free encyclopedia – Weight Loss Guide – Intentional and Unintentional Weight Loss – Causes (Disease-related) – Myths – Health Effects – Long term weight loss – weight loss industry – along with references

The official health organization of the USA (Centers for Disease Control) has suggested an optimal calorie-cut diet that may help you shed calories to lose weight healthily. You may better try activity plans offered by the CDC to exercise for losing weight.

Other Languages: Calculadora De Perda De Peso, Calculateur De Perte De Poids, Calcolatore Di Perdita Di Peso, Calculadora De Pérdida De Peso, حاسبة لتخفيف الوزن