The Weight Loss Goal Calculator is a powerful tool designed to assist individuals in their quest for effective weight management. It provides valuable insights into the number of calories one should consume daily to achieve their desired weight loss goals safely and sustainably.
Formula of Weight Loss Goal Calculator
The calculator employs a two-step formula to help you set your weight loss goals:
Calculate Your BMR (Basal Metabolic Rate)
For Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
For Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Determine Your Total Daily Energy Expenditure (TDEE)
Your TDEE is your BMR multiplied by an activity factor that represents your level of physical activity. Here are some common activity factors:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375
- Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55
- Very active (hard exercise or sports 6-7 days a week): BMR x 1.725
- Super active (very hard exercise, physical job, or training twice a day): BMR x 1.9
Create a Calorie Deficit
To lose weight, you typically aim to consume fewer calories than your TDEE. A common guideline is to aim for a daily calorie deficit of 500 to 1,000 calories, which can result in a weight loss of approximately 1 to 2 pounds (0.45 to 0.9 kilograms) per week. Keep in mind that it’s generally not recommended to go below 1,200 calories per day for women and 1,500 calories per day for men, as this can be unhealthy.
General Terms Table
To make things easier, here’s a table of general terms that people often search for when it comes to weight loss calculations:
| Term | Description |
|---|---|
| BMR | Basal Metabolic Rate – The calories your body needs at rest. |
| TDEE | Total Daily Energy Expenditure – Total daily calorie requirement. |
| Calorie Deficit | The difference between your calorie intake and TDEE. |
| Activity Factor | A multiplier reflecting your physical activity level. |
| Healthy Weight Loss | A safe and sustainable rate of losing weight. |
| Daily Caloric Intake | The number of calories you should consume in a day. |
| Weight Loss Goals | Desired amount of weight to lose within a specific timeframe. |
Example of Weight Loss Goal Calculator
Let’s put the calculator to use with an example:
Suppose you’re a 30-year-old woman who weighs 70 kg, stands 165 cm tall, and engages in moderate exercise 4 days a week. First, calculate your BMR using the formula for women:
BMR = 447.593 + (9.247 x 70 kg) + (3.098 x 165 cm) – (4.330 x 30 years) BMR ≈ 1395.88 kcal
Next, determine your TDEE by multiplying your BMR by the activity factor (1.55 for moderately active):
TDEE ≈ 1395.88 kcal x 1.55 TDEE ≈ 2161.94 kcal
To create a calorie deficit for weight loss, you can aim for a daily intake of around 1,700 to 1,200 kcal, depending on your goals and preferences.
Most Common FAQs
The calculator is based on established formulas and can provide a good estimate of your calorie needs. However, individual results may vary.
Yes, you can. Instead of creating a calorie deficit, aim for a surplus to gain weight.
Extreme calorie deficits can lead to nutrient deficiencies and health issues. It’s important to consult a healthcare professional before embarking on a significant weight loss journey.