This tool helps you calculate how many calories you need to eat daily to achieve your weight loss goals.
Weight Loss Calculator
This calculator helps you estimate the amount of calories you should consume daily in order to achieve your weight loss goal. Please fill in the required fields and click “Calculate” to see the results.
How to Use
- Enter your age.
- Select your gender.
- Enter your current weight in kilograms.
- Enter your height in centimeters.
- Select your activity level from the dropdown.
- Enter your weight loss goal per week in kilograms.
- Click the “Calculate” button.
How it Calculates
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to maintain basic physiological functions at rest. The calculations are as follows:
- For males: BMR = 10 * weight + 6.25 * height – 5 * age + 5
- For females: BMR = 10 * weight + 6.25 * height – 5 * age – 161
Your daily caloric needs at your current activity level are then calculated by multiplying your BMR with your activity level.
Your target caloric intake for weight loss is calculated by subtracting the caloric deficit needed to lose your goal weight per week from your maintenance calories. There are 7700 calories in 1 kilogram of body weight.
Limitations
Note that this calculator provides estimates based on general equations; individual variances may occur due to metabolism, underlying medical conditions, or other factors. Always consult with a healthcare professional before starting any weight loss program.
Use Cases for This Calculator
Track Your Weight Loss Progress
You can use a weight loss calculator to monitor your journey towards achieving your desired weight. By entering your current weight, target weight, and time frame, you can see how much weight you need to lose daily or weekly, keeping you motivated and accountable.
Set Realistic Weight Loss Goals
A weight loss calculator enables you to set achievable and realistic goals tailored to your lifestyle. By examining your input data, the calculator can recommend a safe and sustainable weight loss pace, preventing you from becoming discouraged along the way.
Calculate Your Caloric Needs
Using the calculator, you can determine how many calories your body requires to lose weight effectively. By entering your details, such as age, height, weight, and activity level, you can gain insight into daily caloric intake required for weight loss, guiding your meal planning.
Understand Your Body’s Basal Metabolic Rate (BMR)
The weight loss calculator can help you understand your basal metabolic rate, which is the number of calories your body needs at rest. By knowing your BMR, you can create a personalized weight loss plan that considers your specific energy needs.
Monitor the Impact of Exercise
Utilize the weight loss calculator to assess how different types of exercise influence your overall weight loss goals. By inputting your workout routines and their corresponding durations, you can find out how many calories you burn, making it easier to plan your fitness regimen.
Assess Macros for Weight Loss
With a weight loss calculator, you can break down your dietary needs into macros—proteins, fats, and carbohydrates—essential for shedding pounds. Understanding how much of each macro you should consume can significantly enhance your nutritional strategy and promote better results.
Plan Meal Portions Efficiently
The calculator aids you in planning your meal portions according to your weight loss goals. By providing the necessary caloric intake, you can control your serving sizes, thus avoiding overeating and successfully sticking to your proposed diet plan.
Evaluate the Effect of Lifestyle Changes
You can use the weight loss calculator to evaluate how different lifestyle changes impact your weight loss journey. Whether it’s altering your diet, increasing your physical activity, or improving your sleep, the calculator helps you quantify these changes and their effects on your goals.
Incorporate Cheat Meals Wisely
Sometimes, a cheat meal can derail your progress, yet the weight loss calculator can help you strategically incorporate them. By calculating your net caloric balance after enjoying a cheat meal, you can make informed decisions about your food intake for the remaining days to stay on track.
Visualize Your Journey
The weight loss calculator also allows you to visualize your progress over time, helping you stay motivated. Tracking your changes through graphical representations can reinforce your commitment and demonstrate how your efforts are leading to tangible results.