Fat Loss Calculator
Use this calculator to estimate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and the daily calorie intake needed to achieve your desired fat loss goals. This tool provides an estimate of the time it will take to reach your target weight based on a healthy, sustainable calorie deficit.
Understanding Your Fat Loss Journey
Achieving sustainable fat loss involves understanding your body's energy needs and creating a consistent calorie deficit. This calculator helps you estimate these crucial numbers, providing a roadmap for your journey.
Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life-sustaining functions like breathing, circulation, and cell production. It's the minimum energy required to keep your body functioning if you were to do nothing but rest for 24 hours. Factors like age, gender, height, and weight significantly influence your BMR.
- Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate for estimating BMR.
Total Daily Energy Expenditure (TDEE)
While BMR accounts for calories burned at rest, your Total Daily Energy Expenditure (TDEE) includes the calories you burn through all activities throughout the day, including exercise, work, and even digestion. It's your BMR multiplied by an activity factor:
- Sedentary: BMR × 1.2 (little or no exercise)
- Lightly active: BMR × 1.375 (light exercise/sports 1-3 days/week)
- Moderately active: BMR × 1.55 (moderate exercise/sports 3-5 days/week)
- Very active: BMR × 1.725 (hard exercise/sports 6-7 days/week)
- Extra active: BMR × 1.9 (very hard exercise/physical job/training twice a day)
Your TDEE is the total number of calories you need to consume daily to maintain your current weight.
Creating a Calorie Deficit for Fat Loss
To lose fat, you need to consume fewer calories than your body burns. This is known as creating a calorie deficit. Approximately 3,500 calories equate to one pound of body fat. Therefore, to lose one pound of fat per week, you need to create a daily deficit of about 500 calories (3500 calories / 7 days).
A healthy and sustainable rate of fat loss is generally considered to be 0.5 to 2 pounds per week. Losing weight too quickly can lead to muscle loss, nutrient deficiencies, and can be difficult to maintain long-term.
How to Use the Calculator
- Enter your current and target weight: Be realistic with your goals.
- Input your height, age, and gender: These are crucial for accurate BMR calculation.
- Select your activity level: Choose the option that best describes your typical weekly exercise routine.
- Specify your desired weekly fat loss: Aim for a healthy range (0.5-2 lbs).
- Click "Calculate Fat Loss": The calculator will provide your estimated BMR, TDEE, target daily calorie intake for fat loss, and the estimated time to reach your target weight.
Important Considerations
This calculator provides an estimate. Individual results can vary based on metabolism, body composition, genetics, and adherence to diet and exercise. It's always recommended to consult with a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.
Remember that fat loss is a journey that requires consistency, patience, and a balanced approach to nutrition and physical activity.