Weight loss Calculator

Weight loss calculator helps you to estimate how many calories you should have to eat to lose weight and even helps to plan your healthy goals.

No doubt, putting on weight is easier than getting rid of extra pounds. Weight loss is not as easy as you seem, it requires consistent effort. However, the exact amount of calorie intake can result in losing extra weight (pound/kg).

How Does Calculator Work?

The tool works simply, it estimates the number of calories intakes a person needs to achieve a desired weight goal.

What To Enter?

• Choose 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: How many calories you need to consume and take out on a daily basis to reach your fitness goal.
• Calories Intake To Lose & Gain Weight: Calories to consume for achieving weight loss/gain target depending upon your preferred goal pace.
• Custom Exercise Plan: Take control of your personalized exercise routine that might help you follow your unique weight loss plan for optimal results.
• 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.
• Weight Loss Table: A comprehensive chart that provides daily calorie counting intake and goal date based on varying levels of caloric reduction from your regular diet.
• Zigzag Calorie Schedules: Explore alternate calorie intake patterns to optimize your weight loss strategy.

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 count 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.

Science Behind The Weight Loss & Calories:

The science entails that you should eat less calories than you expend. When you do this, your body will start consuming energy from the fat stored in it. It will lead to losing excess flab from the body, thereby assisting in healthy weight loss without any health issues.

How To Calculate Weight Loss Calories?

Your weight loss calories calculations depend upon total daily energy expenditure and BMR.

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 theory and considers 3 equations that give you an average estimation of your BMR calories. These include:

Mifflin-St Jeor Equation:

The gender specific versions of this formulas are as under:

Katch-McArdle Equation:

Revised Harris-Benedict Equation:

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 count you burn during a certain activity. Each activity has a specific metabolic equivalent of task (MET).

The 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.

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 = TDEE – 500

Calorie Intake = 868.78 – 500

Calorie Intake = 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 counting 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 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.

How To Reduce Calories For Weight Loss?

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

• For Men: Consume between 2000 – 3000 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.

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