Weight Loss Calculator

- May 10, 2025
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Calculate your weight loss targets, timeline, and daily calorie needs based on your personal information and goals. This calculator helps you plan a healthy and sustainable weight loss journey.

Personal Information

years

Weight Loss Goals

kg
%

Advanced Options

kcal
kcal

About Weight Loss

Healthy weight loss involves creating a calorie deficit through diet and exercise. The recommended rate is 0.5-1 kg (1-2 pounds) per week, which is sustainable and helps preserve muscle mass while primarily losing fat.

Calorie Deficit

To lose weight, you need to consume fewer calories than you expend. A deficit of 500 calories per day results in approximately 0.5 kg (1 pound) of weight loss per week, as 1 kg of body fat contains about 7,700 calories.

Basal Metabolic Rate (BMR)

BMR is the number of calories your body needs to maintain basic functions at rest. This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating BMR:

  • For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
  • For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Total Daily Energy Expenditure (TDEE)

TDEE takes your BMR and multiplies it by an activity factor to account for calories burned during daily activities and exercise:

  • Sedentary: BMR × 1.2 (little or no exercise)
  • Lightly active: BMR × 1.375 (light exercise 1-3 days/week)
  • Moderately active: BMR × 1.55 (moderate exercise 3-5 days/week)
  • Active: BMR × 1.725 (hard exercise 6-7 days/week)
  • Very active: BMR × 1.9 (very hard exercise & physical job)
Healthy Weight Loss Tips
  • Focus on nutrient-dense foods rather than just reducing calories
  • Include strength training to preserve muscle mass
  • Stay hydrated (aim for 8-10 glasses of water daily)
  • Get adequate sleep (7-9 hours per night)
  • Be consistent with your eating and exercise habits
  • Track your progress but don't obsess over daily weight fluctuations

Health Disclaimer: This calculator provides estimates based on general formulas and should not replace professional medical advice. Consult with a healthcare provider before starting any weight loss programme, especially if you have existing health conditions.

Understanding Your Weight Loss Journey

Starting a weight loss journey can be exciting and overwhelming at the same time. The Weight Loss Calculator is a handy tool that helps you set realistic goals and create an effective plan. By inputting personal details like your current weight, height, age, and activity level, you can get valuable insights tailored just for you. It’s a great starting point for anyone looking to achieve their Health goals.

Your Personal Inputs Matter

Your unique information is crucial for accurate calculations. The calculator asks for essential details such as your current weight and height to determine your Basal Metabolic Rate (BMR). Knowing your age and gender also helps refine the results, ensuring that the plan fits you. The more accurately you enter this data, the better your weight loss strategy will be.

Choosing Your Weight Loss Goal

Every weight loss journey is different. That’s why the calculator lets you choose specific goals. Here are some options:

  • Target Weight: Set a final goal weight you want to achieve.
  • Specific Weight Loss: Decide how much weight you wish to lose.
  • Target BMI: Aim for a specific Body Mass Index for health.
  • Target body fat percentage: Focus on reducing body fat for a healthier composition.

Determining Your Weekly Weight Loss Target

Another important aspect of the calculator is the weekly weight loss target. You can choose how quickly you wish to lose weight. Typical options range from gentle (0.25 kg/week) to aggressive (1 kg/week). Setting a healthy pace can help you stay motivated and make lasting changes without feeling overwhelmed.

Advanced Options for Personalisation

The Weight Loss Calculator offers advanced options for those who want to personalise their plan. You can adjust your daily calorie intake based on your lifestyle and activities. Plus, you can factor in calories burned during exercise. This level of detail ensures that your plan is not only effective but also manageable.

Understanding Calorie Needs

Knowing your daily calorie needs is key to weight loss. The calculator breaks down your Total Daily Energy Expenditure (TDEE), which considers your BMR and activity level. This information helps you see how many calories you should consume to create a calorie deficit, leading to weight loss. It’s based on solid nutritional principles to help you achieve your goals safely.

Tracking Your Progress with a Timeline

One of the calculator's standout features is its weight loss timeline. This allows you to see how long it will take to reach your goal based on your inputs. Watching your projected progress week by week can keep you motivated and committed to your plan. Plus, it gives you a clear picture of your journey ahead.

Promoting Healthy Weight Loss Practices

The Weight Loss Calculator isn't just about numbers; it promotes healthy habits too. Some tips include:

  • Focus on whole, nutrient-dense foods rather than just cutting calories.
  • Incorporate strength training into your routine to maintain muscle.
  • Stay hydrated by drinking plenty of water each day.
  • Ensure you get enough sleep to support your overall health.

These practices, combined with your calculated plan, can support a successful weight loss journey.