Weight Loss Calculator is one of the most extensive calculators out there to scientifically find out how you can manage your weight. Enter basic information about yourself and Weight Loss Calculator will show you total energy required, daily macro requirement to achieve the energy goal, weight progression graph, and macro requirements in different meals. All this information is generated through different formula trusted by scientific and professional communities across the world. Though Weight Loss Calculator generates so much personalized information on the basis of minimal input, but it also has all the bells and whistles with which you can adjust multiple parameters to fine tune your goal. You can change your activity level, your weight loss rate, macro percent distribution, formula, and many other factors which will further personalize your calorie requirement.Know more...
Weight Loss Calculator is one of the most extensive calculators out there to scientifically find out how you can manage your weight. Enter basic information about yourself and Weight Loss Calculator will show you total energy required, daily macro requirement to achieve the energy goal, weight progression graph, and macro requirements in different meals. All this information is generated through different formula trusted by scientific and professional communities across the world. Though Weight Loss Calculator generates so much personalized information on the basis of minimal input, but it also has all the bells and whistles with which you can adjust multiple parameters to fine tune your goal. You can change your activity level, your weight loss rate, macro percent distribution, formula, and many other factors which will further personalize your calorie requirement.Know more...
Total Daily Energy Expenditure (TDEE) is a term used to describe how much energy you use in a day. TDEE is made up of three main components: the resting metabolic rate, the thermal effects of physical activity, and the thermal effects of nutrition. Resting metabolic rate (RMR) is the amount of energy required to maintain the regulation of organ systems and body temperature. 60-75% of all calories burned go in RMR. The thermal effect of physical activity (TEPA) is the second element of TDEE. TEPA takes up 15-30% of daily calorie consumption, depending on your activity level. The thermal effects of food (TEF) are the energy required to digest, absorb, transport, metabolize and store the food consumed, is the third element of TDEE. 10% of daily calories burned are used up in TEF.Know more...
Everyone wants to know if they are healthy. They use their own measurements against standards set by the medical community. One of the most commonly used measurements is the Body Mass Index (BMI). BMI is calculated using height and weight and gives a number that places you in a preset group, from underweight to morbidly obese. BMI is easy and convenient to tell if you're normal, obese, or overweight, but there are limits to using just BMI to get to know about your health. People who train intensely or are actively involved in sports should consult a specialist if BMI puts them in 'unhealthy' group.Know more...
Your lean muscle mass contributes to your overall lean body mass. Lean body mass is an important factor for your overall health. Lean body mass or high muscle mass help prevent weakening or thinning of the bones. The benefit of optimizing muscle mass is that it increases bone strength and density. Not only for looks and strength, but for long-term health, an adequate amount of lean muscle is required. Lean body mass affects your basal metabolic rate (BMR), the number of calories burned at rest. People with lean body mass spend more energy doing nothing, which helps to avoid caloric imbalances which lead to obesity related complications.Know more...
Your lean muscle mass contributes to your overall lean body mass. Lean body mass is an important factor for your overall health. Lean body mass or high muscle mass help prevent weakening or thinning of the bones. The benefit of optimizing muscle mass is that it increases bone strength and density. Not only for looks and strength, but for long-term health, an adequate amount of lean muscle is required. Lean body mass affects your basal metabolic rate (BMR), the number of calories burned at rest. People with lean body mass spend more energy doing nothing, which helps to avoid caloric imbalances which lead to obesity related complications.Know more...
The Science
We consume food and food has energy. The chemical compounds which are consumed in large quantities by us and provide a large amount of energy are - Carbohydrates, Proteins, and Fats. You also consume water, but it provides no energy. Potassium, Sodium, Calcium, magnesium, as well as phosphorus and sulfur, are listed alongside macronutrients because they require higher amounts than micronutrients, vitamins and other minerals.
Dietary fat and the pathogenesis of obesity can be understood with the help of thermogenesis of 3 major macros. The thermic effect of nutrients is 2-3% fat, 6-8% carbohydrate, and 25-30% protein. This means that the nutrient utilization efficiency is higher for fats than for carbohydrates or proteins. Dietary fats are preferentially stored as triacylglycerol in adipose tissue. Alcohol, a lipid oxidation inhibitor, passively promotes the storage of dietary fats. High-fat diet lures you into unnecessary energy consumption by unintentional overeating.
“Calorie In Calorie Out” (CICO), though not perfect, is the simplest method of determining and controlling energy requirements. It means subtracting calories for the day from calories eaten. The biggest part of the puzzle is to understand the structure of total energy usage. To help you with identifying your personalized energy requirement, our easy and intuitive Weight Loss Calculator will surely come handy. You can use our other related calculators as well, namely - BMI Calculator, Lean Body Mass Calculator, and TDEE Calculator.
Weight Loss Calculator
One is overweight/obese if one accumulates excess fat in their body. Too much fat can be harmful to one’s health. Health risks associated with obesity are many; e.g. cardiovascular disease, high blood pressure, diabetes, cancer, and non-alcoholic fatty liver disease. Reducing weight is one of the most important strategies to reduce this risk. You can reduce approximately 1 mmHg blood pressure with a reduction of 1 kg body weight. Additionally, it has been observed that an intentional weight loss in overweight and obese people improve their cognitive abilities.
Body mass index (BMI), is a good indicator to understand where your weight stands on the BMI scale which ranges between “severe underweight” and “obese”. You can use our BMI Calculator to know your BMI. If you want to lose or maintain weight, or want to improve your muscle mass, you can use our Weight Loss Calculator to know your Total Daily Dietary Expenditure (TDEE). Though traditionally Basal Metabolic Rate (BMR) is used to calculate TDEE, our Weight Loss Calculator, apart from BMI base, also provides a newer and more accurate TDEE calculation mechanism which is known as Doubly Labelled Water method. Our calculator gives you weekly weight loss progression prediction. And last but not the least, you get a daily break-up of Protein, Fats, and carbs in different meals - breakfast, brunch, lunch, dinner, and supper. All this information is provided in the form of beautiful pie charts, line graphs, and tables.
Don't let the media or other sources decide how or what to eat. Fad diets could be counter productive. Eat plenty of each food group daily to control your intake! Eating small amounts and frequent meals throughout the day increases your overall Basal Metabolic Rate (BMR); the amount of energy your body consumes during rest.
What is BMR (Basal Matabolic Rate)
BMR stands for Basal Metabolic Rate. In determining your personalized Weight loss goals BMR is a key factor. For humans, BMR is proportional to the person's lean body mass. The heavier the lean body mass, the higher the BMR. However, BMR is also affected by acute illness and increases with conditions such as fever, fractures, infections etc.
There have been different formulas for calculating BMR and some are there since the early 1900s.
Harris-Benedict (1909)
| For | Units | BMR Formula |
|---|---|---|
| Men | kg & cm | 66.5 + (13.75 X w ) + ( 5.003 X h ) – ( 6.755 X a ) |
| in & lb | 66 + ( 6.2 X w ) + ( 12.7 X h ) – ( 6.76 X a ) | |
| Women | kg & cm | 655 + ( 9.563 X w ) + ( 1.850 X h ) – ( 4.676 X a ) |
| in & lb | 655 + ( 4.35 X w ) + ( 4.7 X h ) - ( 4.7 X a ) |
Roza and Shizgal (1984)
| For | Units | BMR Formula |
|---|---|---|
| Men | kg & cm | 88.362 + (13.397 X w ) + ( 4.799 X h ) – ( 5.677 X a ) |
| in & lb | 88 + ( 6.1 X w ) + ( 12.2 X h ) – ( 5.7 X a ) | |
| Women | kg & cm | 447.593 + ( 9.247 X w ) + ( 3.1 X h ) – ( 4.330 X a ) |
| in & lb | 655 + ( 4.2 X w ) + ( 7.9 X h ) - ( 4.3 X a ) |
Mifflin and St Jeor (1990)
| For | Units | BMR Formula |
|---|---|---|
| Men | kg & cm | (10 X w ) + ( 6.25 X h ) – ( 5 X a ) + 5 |
| in & lb | (4.5 X w ) + ( 15.9 X h ) – ( 5 X a ) + 5 | |
| Women | kg & cm | (10 X w ) + ( 6.25 X h ) – ( 5 X a ) - 161 |
| in & lb | (4.5 X w ) + ( 15.9 X h ) – ( 5 X a ) - 161 |
Body Mass Index
Body mass index (BMI) tells you about your body fat. BMI is derived from a formula which uses your height and weight. BMI is applicable to adult men and women. You can use our personalized BMI Calculator to compute your BMI.
What should you do if you know you are above normal BMI?
- You must try to bring your weight down to normal range.Our Weight loss calculator can help you with it.
- Keeping weight in normal range is required for good heart health.
- Increase physical activity to bring weight in normal range. Start with 15-20 minute walking every day and increase the time and intensity of exercise as and when you start feeling that your current level is too easy.
- Eat healthy diet.