Weight Loss Calculator


Weight Loss Calculator

Achieving your desired weight loss goal effectively is possible by following a strict weight loss program. But most people get confused planning their weight loss diet or learning the right calorie intake required each day for a healthy weight loss. There is a tool that they can use to make it easier for them to determine their daily calorie requirement and how long it will take them to lose weight. This tool is called the Weight Loss Calculator.


The Weight Loss Calculator will help show you how many calories to lose weight and gives the exact time (in weeks or months) when you can achieve the desired results. It calculates the time and the required calories per day to lose weight. The Weight Loss Calculator is very simple and easy to use and it helps you achieve a fast and healthy weight loss. All you have to do is enter your age, height, and weight, then your weight loss goal, and then the length of time you desire to achieve that goal. The Weight Loss Calculator will do the computation and provides accurate results in addition to a weight loss chart that will help you understand the result of calorie intake for weight loss.


The Weight Loss Calculator is very handy when it comes to managing weight. It shows how many calories you should consume daily if you want to lose weight safely and fast. It also displays how many calories are required over a specific length of time and keeps track of your calories and weight loss requirements.



Instructions on how to use the Weight Loss Calculator:


  • Type in your age, height, and weight, activity level (sedentary, lightly active, moderately active, very active, and extremely active), number of pounds you want to lose, and the starting date of your weight loss plan.


  • Click “Calculate”



The weight Loss Chart will give you five choices and you can choose the one that you are most comfortable with:


  • 500 calories less than your total daily calorie needs. (approx. 1lb a week — add in more exercise to burn more calories)
  • 15% less than your total daily calorie needs. (slow but steady)
  • 20% calories less than your total daily calorie needs. (average loss)
  • 25% calories less than your total daily calorie needs.(moderate)
  • 30% calories less than your total daily calorie needs. (aggressive)



To calculate your calorie intake for weight loss, you must first determine your Basal Metabolic Rate (BMR). BMR is essentially the amount of energy needed by the body for its daily functions like keeping your heart beating and breathing. Burning off the extra calories that your body doesn’t need for its proper functioning is necessary to be able to lose weight. Calculating the BMR depends on age, sex, height, and weight. The Harris-Benedict equation is the most popular and generally used system in determining the calories to lose weight. It involves a simple process: just enter your age, height, and weight and the resulting number you get is you BMR or the amount of calories you need daily.


Below is a sample equation to calculate your BMR:


  • Women: 655 + (4.3 x weight in lbs) + (4.7 x height in inches) – (4.7 x age)
  • Men: 66 + (6.3 x weight in lbs) + (12.9 x height in inches) – (6.8 x age)



Keep in mind that these equations do not include the muscle to fat ratio and are applicable only to adults. With the exemption of obese persons and individuals who are very muscular in built, this equation is generally accurate for most people.


To get the total caloric daily requirements to maintain a healthy weight, you need to multiply your BMR by your activity factor. Activity factor is categorized as:


  • Sedentary – inactive and no exercise at all (activity factor: 1.200)
  • Lightly Active – engaging in light sports or exercises 1 to 3 times weekly (activity factor: 1.375)
  • Moderately Active – doing hard exercises 30 minutes daily for 5 days a week (activity factor: 1.550)
  • Very Active – doing vigorous sports or exercises 6 to 7 days a week (activity factor: 1.725)
  • Extremely Active – doing very hard sports or exercises or having a physical job that keeps you active throughout the day (activity factor: 1.900)



It is important to remember that in order to lose weight the calories burned must be more than the amount of calories you consume. You can do this by doing extra activities, creating a calorie deficit, or reducing your calorie intake. Or you can use the Weight Loss Calculator to determine exactly the amount of calorie intake to lose weight and achieve your goal. Remember to keep within the healthy range when trying to lose weight. There are certain factors that can affect the calories burned > calorie intake equation like:


  • The kind of physical activities and exercises you are doing
  • The type of foods or diet you are consuming
  • Individual metabolic rate
  • Your weight loss goal



Don’t be discouraged if you have to spend the first few days of your weight loss program keeping track of the calories you have to consume by looking up the number of calories in each food and spending time writing it down. Losing weight does not happen overnight and you need a lot of determination and patience to be able to reach your goal.





The recommended daily calorie intake for weight loss differs from individual to individual, but several guidelines for the right calorie requirements can be used as your starting point. Age, sex, height, weight, activity level, and body composition are also factors to be considered when determining your daily calorie needs.


The Weight Loss Calculator is a very useful tool in helping you to find out the calories needed per day to lose weight. It also gives an assessment of the amount of time needed to lose weight or how long it will take for you to reach your weight loss goal. It is easy to use: just enter your age, height, weight, activity level, number of pounds you intend to lose, and the starting date you want to lose weight.