Weight Loss Plan Calculator

Weight Loss Plan Calculator

Sedentary (little or no exercise) Lightly active (light exercise/sports 1-3 days/week) Moderately active (moderate exercise/sports 3-5 days/week) Very active (hard exercise/sports 6-7 days a week) Extra active (very hard exercise/physical job)

(Recommended healthy range: 0.5 – 1.0 kg per week)

Please ensure all inputs are valid positive numbers and your target weight is less than your current weight.

Understanding Your Weight Loss Plan

Embarking on a weight loss journey requires a clear understanding of your body's energy needs and how to create a sustainable calorie deficit. Our Weight Loss Plan Calculator is designed to provide you with personalized insights, helping you set realistic goals and develop an effective strategy.

How Weight Loss Works: The Calorie Deficit

At its core, weight loss is about consuming fewer calories than your body burns. This difference is known as a "calorie deficit." When you consistently create a deficit, your body starts to use stored fat for energy, leading to weight loss.

• 1 kg of body fat is roughly equivalent to 7,700 calories.
• To lose 0.5 kg per week, you need a daily deficit of approximately 550 calories (7700 calories / 2 / 7 days).
• To lose 1 kg per week, you need a daily deficit of approximately 1100 calories (7700 calories / 7 days).

While a larger deficit might seem appealing for faster results, a healthy and sustainable rate of weight loss is typically 0.5 to 1 kg (1 to 2 pounds) per week. This approach helps preserve muscle mass and is more likely to lead to long-term success.

Key Metrics Explained

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, such as breathing, circulation, cell production, and nutrient processing. It's the minimum energy required to keep your body functioning if you were to do nothing but rest for 24 hours.

The calculator uses the Mifflin-St Jeor Equation, which is widely considered one of the most accurate formulas for estimating BMR:

• For Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• For Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Total Daily Energy Expenditure (TDEE)

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, taking into account your BMR and your physical activity level. It's a more accurate representation of your daily calorie needs because it includes calories burned during exercise, work, and other daily movements.

TDEE is calculated by multiplying your BMR 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 a week)
• Extra Active: BMR × 1.9 (very hard exercise/physical job)

Using the Calculator Effectively

1. Input Your Current Data: Accurately enter your current weight, target weight, height, age, and gender.
2. Select Activity Level: Be honest about your physical activity. Overestimating can lead to an insufficient calorie deficit.
3. Choose Desired Weekly Loss: Aim for 0.5 to 1 kg per week for healthy and sustainable results.
4. Understand the Results:
   • BMR: Calories burned at rest.
   • TDEE: Total calories burned daily, including activity.
   • Daily Calorie Deficit: The number of calories you need to cut from your TDEE to achieve your desired weekly weight loss.
   • Target Daily Calorie Intake: The total calories you should aim to consume each day.
   • Estimated Time to Goal: A projection of how long it will take to reach your target weight at your chosen rate.

Important Considerations

• Individual Variation: These calculations are estimates. Metabolism can vary between individuals due to genetics, body composition, and other factors.
• Nutrient Density: Focus on nutrient-dense foods (fruits, vegetables, lean proteins, whole grains) to ensure you get essential vitamins and minerals, even with a calorie deficit.
• Exercise: While calorie deficit is key, incorporating regular exercise (both cardio and strength training) is crucial for overall health, preserving muscle mass, and boosting metabolism.
• Consult a Professional: Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.

This calculator is a tool to guide your weight loss journey, but it should be used in conjunction with a balanced diet, regular physical activity, and professional advice.