Weight Loss Calculator

Weight Loss Calculator


  • Your Gender
  • Age (Years)
  • Your weight (lbs)
  • Your Height (inches)
  • Your Activity level (PAL)


  • Your body needs at rest during a typical day
  • Calories burned during a typical dayBased on your activity level (PAL)
  • Your body should lose (per day) approx.
  • Your BMI (Body Mass Index)
  • Your weight category
If you lose 500 Kcals a day, you would lose about 1lb of weight a week.
BMI Formula = [Weight (lbs) / Height (inches)²] x 703 or Weight (kg) / Height (m) 2
Example Input = 42yrs, 170lbs , 67inches

Embarking on a weight loss journey can be both exciting and challenging. While there is no one-size-fits-all approach to shedding those extra pounds, a weight loss calculator can be a valuable tool to help you set realistic goals and track your progress. In this guide, we’ll break down the basics of using a weight loss calculator and how it can become your ultimate ally in achieving your fitness goals.

Understanding the Basics

Before diving into the world of weight loss calculators, it’s important to understand a few key terms:

  1. Calories: The energy your body gets from food and beverages.
  2. Basal Metabolic Rate (BMR): The number of calories your body needs to function at rest.
  3. Caloric Deficit: The key to weight loss, achieved by burning more calories than you consume.

How to Use a Weight Loss Calculator

Now, let’s explore the simple steps to using a weight loss calculator:

  1. Calculate Your BMR: Many calculators use your age, gender, weight, and height to estimate your BMR. This is the number of calories your body needs at rest.
  2. Determine Your Activity Level: Factor in your daily physical activity to get your Total Daily Energy Expenditure (TDEE). This represents the total calories your body needs in a day.
  3. Set a Realistic Goal: Aim for a modest caloric deficit to lose weight gradually. A deficit of 500 calories per day can lead to a safe and sustainable weight loss of about one pound per week.
  4. Monitor Your Progress: Keep track of your food intake and exercise routine. Adjust your plan if needed, but avoid drastic changes.

Benefits of Using a Weight Loss Calculator

  1. Personalization: Calculators provide personalized recommendations based on your unique information.
  2. Goal Setting: They help you set achievable weight loss goals, making the journey more manageable.
  3. Accountability: By tracking your daily intake and activities, you hold yourself accountable for your progress.
  4. Adaptability: As your weight changes, you can recalculate your needs to ensure continued success.

Tips for Success

  1. Stay Consistent: Consistency is key. Stick to your caloric deficit and exercise routine.
  2. Choose Nutrient-Dense Foods: Focus on a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains.
  3. Stay Hydrated: Drink plenty of water to support your body’s functions and help control hunger.
  4. Include Exercise: While not mandatory, incorporating regular exercise can enhance your weight loss journey.


A weight loss calculator is a straightforward and effective tool to guide your fitness journey. Remember, the key to success is patience, consistency, and a realistic approach. As you use the calculator to tailor your plan, celebrate your achievements, no matter how small. Your ultimate guide to weight loss is in your hands – one calculated step at a time.

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