Weight loss calculator

Weight loss calculatorThe weight loss calculator allows you to estimate your weekly and monthly weight loss. Just enter your daily energy expenditure and the caloric content of your diet.

1. Enter your daily energy expenditure. You can use this calculator to get the value.
2. Set the "Daily intake" dial at the value you plan to aim for in your diet.
3. If the evaluation says you weight loss will be "High" or "Extreme" you should reconsider your plan.

weight change
weight change
Normal weight
Daily expenditure
Daily intake


Short term weight loss is primarily determined by the difference between caloric intake and caloric expenditure. As one lb of human body fat has a caloric content of approx. 3.400 kcal the average weight loss in fat can be reasonably estimated.

This calculation is however based on certain assumptions. First of all one assumption is that all your weight loss is fat. In the beginning of a diet most people will typically also lose body water and the weight loss will therefore initially be higher.

If the daily caloric deficit is too high (i.e. >1.000 kcal/ day), most people will typically also lose muscle mass. In short term this will increase the weight loss, but in the long run this will be an unwise strategy as your resting metabolic rate and your physical capacity goes down, which will make it more difficult to maintain the weight loss.

For a healthy weight loss, you should generally aim for a daily caloric deficit between 300 and 1.000 kcal. Some of this deficit should ideally come from an increase in physical activity.


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#49 Maurine 2019-02-28 15:36
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#47 Mindy Levin 2019-02-10 15:20
This is a good guideline, and yes everybody is different. But not all food have the same metabolic response in your body. While all foods can eventually make us fatter, Simple carbs cause the body to react with more insulin which turns on pathways to make fat faster and actually stops us from losing weight. Also, Constant spikes in blood sugar triggers cortisol production which leads to central weight gain, an indisputable marker of cardiovascular disease.
#46 Tierzah 2018-02-03 12:37
I found it helpful and refreshing to hear that. Every time I gain weight back, it’s because I stopped eating healthy foods, also portion control helps and I cut out and food high in fat and stopped eating butter, mayo, and dressings. That’s how I lose weight plus exercise and it melts away. I just need to remember that I’m eating that way to be healthier. Additionally, I too took nutrition and received a 4.4 in the class. No one has the same body chemistry, so what works for me may not work for others. That is the whole reason for nutritionists. You can hear who may have worked before, or what isn’t working and include all health issues a person is having and make up a plan for an individual, not a national average or what works for me individually because all body’s work differently overall.
#45 Brittany G 2014-04-01 02:13
All excess energy is stored as fat. And glycogen, but that's just quick access energy. Most is stored as fat no matter if it came from fat, protein or carb. Not just actual fat. Fat reserves are from eating more than you burn, of everything. Not just of fat...
#44 Brittany G 2014-04-01 02:09
Quoting OliviaAlly04:
I have studied nutrition and weight loss for over ten years now, and I passionately believe a weight loss calculator and calorie controlled diet is the hard way to lose weight. Is there an easier way? Yes, there is. If you are overweight or obese, the only way you could get that way is by eating the wrong foods. When you know what those foods are and avoid them, your fat will simply melt away all by itself with little effort.

Not to be rude, but if you've studied nutrition for that long and still think it's about eating the wrong foods, if ask for your money back from whatever higher learning institution to went to.
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