Weight Loss Calculator
Add your details to estimate the daily calorie intake required to achieve your weight loss goal.
Weight Loss Plan
To reach your target weight of lbs by :
This is based on a daily deficit of approximately calories.
Recommendations:
- Maintain a balanced diet with proper nutrition
- Combine diet with regular exercise for best results
- Monitor your progress and adjust as needed
- Drink plenty of water and get adequate sleep
Disclaimer: This weight loss calculator provides estimated calories. Results may vary by individual factors. Consult a healthcare professional before making dietary or fitness changes.
About This Calculator
This weight loss 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.
Formulas Used
These are the different equations used by our weight loss calculator for determining calorie needs:
Mifflin-St Jeor Formula:
BMR = (10.m + 6.25h – 5.0a) + s where 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
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 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 |
Calories To Lose Weight
- 1 Pound Per Week: Create a calorie reduction of approximately 500 calories per day
- 0.5 Pounds Per Week: Eliminate about 250 calories per day
- 0.25 Pounds Per Week: Reduce by roughly 175 calories per day
Note: A safe calorie reduction 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).
weight loss calculator
Weight Loss: A Simple Guide to Shedding Pounds the Healthy Way
Weight loss is the process of intentionally reducing body fat to achieve a healthier body and improved quality of life. In today’s fast-paced world, where poor diet and sedentary lifestyles are common, maintaining a healthy weight has become more important than ever. Whether you’re aiming to lose a few pounds for fitness, confidence, or medical reasons, sustainable weight loss starts with small, consistent lifestyle changes.
Why Weight Loss Matters
Carrying excess weight—especially around the belly—can increase the risk of serious health problems such as heart disease, high blood pressure, type 2 diabetes, joint pain, and even certain types of cancer. Losing just 5% to 10% of your body weight can significantly reduce these risks, boost energy levels, and improve overall well-being.
How to Lose Weight Naturally
At its core, losing weight is about creating a calorie deficit—burning more calories than you consume. This can be done by eating healthier, being more active, or ideally, a combination of both.
1. Eat a Balanced Diet
Focus on whole, nutrient-rich foods like vegetables, fruits, lean proteins, whole grains, and healthy fats. Cut back on processed foods, sugary snacks, and fried items. Portion control and mindful eating play a big role in helping you avoid overeating.
2. Exercise Regularly
Incorporate physical activity into your routine—whether it’s walking, jogging, yoga, or strength training. Even 30 minutes a day can make a difference. Not only does it burn calories, but it also improves mood, sleep, and metabolism.
3. Stay Hydrated
Drinking enough water helps control appetite, supports digestion, and keeps your metabolism working efficiently.
Weight Loss Tips That Actually Work
- Set realistic goals – Aim to lose 1–2 pounds (0.5–1 kg) per week.
- Get enough sleep – Poor sleep affects hormones that control hunger.
- Track your progress – Use a journal or mobile app to stay motivated.
- Avoid crash diets – Quick fixes often lead to weight regain. Focus on long-term habits instead.
Common Myths About Weight Loss
There’s a lot of misinformation out there. Let’s clear a few things up:
- Myth: Skipping meals helps you lose weight faster.
Truth: It slows your metabolism and increases cravings. - Myth: Carbs are the enemy.
Truth: Healthy carbs (like brown rice and oats) are essential for energy. - Myth: You have to work out for hours every day.
Truth: Even light daily activity adds up over time.
When to Get Help
If you’re struggling to lose weight despite your efforts, or you have underlying health conditions, it’s a good idea to consult a nutritionist, doctor, or certified fitness coach. Professional guidance can make a big difference.f you’re facing challenges with weight loss despite consistent efforts, consider speaking with a doctor, dietitian, or certified fitness coach. In some cases, medical interventions or customized plans may be necessary.
Final Thoughts
Weight loss isn’t about being perfect—it’s about progress. Small daily changes, such as choosing water over soda or walking instead of driving, can add up to big results. With patience, dedication, and a positive mindset, healthy and lasting weight loss is absolutely achievable.Weight loss isn’t about starving yourself or following extreme diets. It’s about building healthier habits—eating smarter, moving more, and taking care of your body. Sustainable weight loss is possible when you focus on long-term wellness instead of quick fixes. With the right mindset and strategy, you can feel better, look better, and live a healthier life.
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