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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#50 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...
#49 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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#47 rosemary28uk 2013-12-21 22:50
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.

I agree with this. Once all the heavy fat foods are stopped, the weight should definitly go away.
#46 OliviaAlly04 2013-12-02 11:15
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.
#45 Jay 2013-10-22 12:29
Well, nice calculator, but that whole "calories in, calories" out or "energy balance" hypothesis a load of bologna. Check out the work of Sam Feltham and go educate yourself about real food, paleo and low-carb nutrition:


A calorie is NOT a Calorie!!!
#44 Jenna 2013-07-28 18:31
This calculator isn't exactly 100% accurate. This calculator is a guesstimate, and everybody's body will lose fat different, you could lose 1/2 every week or even two. However, Decreasing daily calorie intake should be done with exercise to increase the fat lost will making sure you don't have flabby skin.
#43 Farkas 2013-07-06 07:55
Great calculator...
#42 cooledit 2013-06-17 11:04
Hi there

I just took up biking again after a few years off.
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#41 Lauren 2013-06-14 21:38
Quoting TheUltimateHammy:
I'm an 16 year old guy, and i really want to lose at least 25 pounds of fat(not muscle) to acquire a 6 pack or at least a slimmer figure than i allready have...Does anyone have any advice...

If you want to preserve muscle mass, and lose fat - Look into the Carb Nite Solution by John Keifer. It is an amazing program that involves being low carb during the week, and one day of a high carb refeed. I have been on it myself, and while my weight hasn't changed - my body fat has dropped by around 10% in a few months
Highly HIGHLY reccomend.
Also, dropping your calories that low is likely going to lead to metabolic damage. You should figure out your total energy expenditure (different calculator), and take 20% off that. That will give you a slower weight loss, but you will hold on to much MUCH more muscle. With that much of a drastic cut (the 1500-1200 plan), you would lose a lot of muscle.
#40 TheUltimateHammy 2013-05-18 21:03
I'm an 16 year old guy, and i really want to lose at least 25 pounds of fat(not muscle) to acquire a 6 pack or at least a slimmer figure than i allready have. I current weight 125, my height is 5 ft 6.5 inches, bmi=40th percentile, waist size=32 inches, and i currently take in about 2000+ plus calories depending on the day. I really want to lose weight to get my six-pack abs, but i don't want to get anorexic either. I'm planning on reduce my calories to about 1500-1200. Does anyone have any advice, becasue i'm doing this not only for myself, but for this girl that i've had a crush on for a long time. Any advice is helpfull. I enjoy swimming alot, so i'm planning on doing an intense simming workout, and an hardcore abs workout. Thanks again, any advice is welcome and appreaciated.
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#38 TMV 2013-05-12 23:36
Food is not your enemy. Unless you are allergic to a food, it's not *bad* or *wrong*. Forbidden foods are part of why people go nutso on those foods. Eat enough food that would support a healthy weight for you, find exercise you love (don't let ANYONE tell you you have to run or do this or that), do what you love and learn some self acceptance, not self loathing and certainly not labeling food. It's fuel. Period. Yes, I have been on both ends of the spectrum, No I don't have a degree. Which would you rather have? A full enjoyable life without obsessing or a restricted, *I can't have that*, *Oh damn I have to do my dreaded run* one?
#37 Derrick 2013-05-06 04:41
I am not convinced with weight loss calculators. I have used different ones and have had usualy different results on each. I still believe the poper course which we all have lost based on busy lives is exercise, portion control and the food guide. My wife who does not have time to exercise has taken up the Bodey By Vi 90 Day Challenge and lost 17 lbs. That has worked for her and helps with weight control.

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#35 Skinny fat 2013-04-15 13:41
Quoting Hilal:
Most people think that when they consume only 500-1000 calories per day, they are only losing fat. They fail realize that they are also losing muscle mass . That was one of the issues I had when I lost around 30 lbs in my first diet month.

Eating healthy is very important if you want to lose weight . If you are serious about losing weight, you should take the time and make yourself a healthy cookbook!

^ This!
I was eating like this and lost my muscles + gained extra fat. Now, after a couple of years, I'm still struggling with flabby arms and flaccid abdomen though I'm almost underweight :(
#34 Hilal 2013-03-13 05:19
Most people think that when they consume only 500-1000 calories per day, they are only losing fat. They fail realize that they are also losing muscle mass . That was one of the issues I had when I lost around 30 lbs in my first diet month.

Eating healthy is very important if you want to lose weight . If you are serious about losing weight, you should take the time and make yourself a healthy cookbook!
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#31 Edcary Noble 2013-02-26 15:11
Your weight is a balancing act, and calories are part of that equation. Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it's calories that count. Weight loss comes down to burning more calories that you take in. You can do that by reducing extra calories from food and beverages and increasing calories burned through physical activity.
#30 Eric 2013-02-15 19:15
Its true that too much of a calorie deficit means muscle loss as well, but I disagree with the statement that this will make you less healthy. Coupled with a daily running routine, you can be a very healthy person. Keep a healthy diet of protein too. Its all about what you're willing to do for weight loss, and for me extreme seems to work best to get the results that I want much faster. For some people dieting alone gets results, but ive never had that luck and have to go all in with fitness as well as calorie reduction and better food choices.
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Quoting Nica:
I need to loose 80 lbs to go back to my normal life after kids before back surgery! I refuse to have surgery again! ANYBODY HAVE ADVISE?

Nica, I understand a lot of what you're going through. I had to have back surgery 2 years ago and put on about 40 pounds. I couldnt work out for fear of hurting my back and I was afraid to have surgery again as well. The first thing I did was give my back some time to heal, but when I did start working out, the thing that kept me in the gym was doing things that didn't hurt my back. Running/walking are bad for your back, so I did the cycle, and the Elliptical for cardio. Only low intensity, where I had no pain, and only 10 mintues to start. Went 3-4 times a week for 2 weeks, I also did about 20-30 min of strength exercise. Doing low impact exercises to increase back strength help. Slowly ramp up your cardio time after it gets too easy. I also started practicing portion control while eating. Stay strong, and committed.
#28 J. Duncan McNeill 2013-01-27 06:34
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.
#27 RenEE 2013-01-20 08:31
I have always been a big girl but since I was in a car crash my back and my right shoulder hurts frequently almost every single minute of the day and I decided to try "Arabic belly dancing" on you-tube def works and its not painful like other things would be.
Also after each meal have a snack and download an app or write down everything you eat and keep tracks of drinks,stress, as well as things that can help get rid of the stress because any kind of stress can help you gain weight very fast.
#26 chuck 2013-01-07 18:19
It takes a drop of 3500 calories to lose 1 lb. If you lower your caloric intake by 500 calories a day you can conceivably lose one lb in 7 days. But, with that you also lower your metabolism. Putting the 500 calories back into your diet will put weight back on faster. Dieting is a life changing experience. Find the amount of calories it takes to keep the desired body weight and stay there.
#25 How to Fat Loss 2012-12-25 06:07
Being fat is not genetic. True, your entire family may be overweight but it doesn't mean that you have to be. There are success stories all the time of people overcoming their "genetics" and possibly increasing your chances of rapid fat loss. Just watch the TV show "The Biggest Loser" (google it if you've never seen it) It is full of people who have overcome their "genetics".
Want to know a sort of secret? Your genes do not control your weight... your lifestyle does. Your genes are like a light switch, you can turn them on and off depending what you do with your life. Don't be a victim of yourself and everything that you hear!
#24 Nica 2012-12-24 10:43
After my third son, I had to have major back surgery, with another surgery 11 months later. I gained 80lbs from pain meds, and steroid shots to help with more back compications. Never have been able to loose it and hadnt had weight issues before. Four years from my sons birth I was surprised to find out we were having a girl. Ironically being pregnant, I lost a ton of weight and only gained 3 lbs. I was smaller and pain free! Now that she's born my weight returned due to meds increase! I feel frustrated and feel helpless to loose weight. Exercise is close to nothing in fear of hurting my back and metabolism is super low. WHAT CAN I DO?? I need to loose 80 lbs to go back to my normal life after kids before back surgery! I refuse to have surgery again! ANYBODY HAVE ADVISE?
#23 Joe 2012-12-22 06:57
It's not about calories, but rather it's that some healthy foods boost metabolism while other healthy foods lower metabolism.
#22 Caz 2012-12-20 08:27
I have been struggling with my weight for over 2years now, since I fell pregnant and just can't seem to get the flat stomach I had and I exercise regularly, try to eat as correctly as possible but with the work stress of today and to find the time to prepare your diet food becomes quite daunting and I tend to "eat on the go". Check out the following website for other "diet" options as I did, there might be one that maybe works for you. I am trying it out too. http://carolyn.topdietproductsonline.com/
#21 Glenn MacLeod 2012-12-20 07:31
I had trouble losing weight too but I finally found a system that worked for me and my friends I have free information about this on my site at http://www.makemoneyonline12.com
Glenn MacLeod
#20 Intel 2012-12-04 02:05
Calculators are good. However, If you are like many other individuals who are hoping to lose weight, there is a good chance that you may turn to weight loss pills, also commonly referred to as diet pills. Although weight loss pills are a great way to help you lose weight, you need to be cautious when using them. I have posted an interesting article on this subject in the below link.
#19 Bonnie 2012-11-14 22:17
Interesting article. I agree that the goal is to lose fat, not water and definitely not muscle mass! That's why not only are calories (kcal) important to consider, but the actual foods you eat! You want to make sure you are providing your body with the right nutrition and fuel to burn the stored fat and create muscle mass.
#18 Sara 2012-11-10 14:35
Interesting! With all of the weight loss information out there it can all seem overwhelming and confusing. My friend and I researched different programs for a month before we found one that worked for us and fit into our busy schedules. Check it out at http://ffrroogg.linktrackr.com/1
Never know...it may be the one that works for you!!
#17 Jay 2012-11-08 04:50
I think we should mostly be avoiding weight loss as a plus for dieting and focus more on measuring the gut/arms/legs with body fat formulas instead. Over several years ive found weight loss to be a huge initial unhealthy motivator and then later a demoitvator once the initial body water/food mass in the gut is reduced. Also it confuses people from what ive seen into believing theyve lost say 7 kg of fat on an intense low carb diet, to which they then eat like absolute pigs straight after the diet is finished. Ive been on the slowest diet yet over the last 4 months with gym exercise and weights/running and my stomach has reduced from 92cm to 82cm while my weight is still 72kg. Its the first time ever in my life at 28 yo that i can actually see the outline of a 6 pack. Had i have concentrated on losing weight rather than stomach i definitely would have lost motivation. This is the 10th time ive tried dieting and the only one that has worked, for me.
#16 Paulette Morrison 2012-11-07 21:10
I have come to realize that excess calorie intake is not the only reason why someone gets fat. The type of foods you eat can contribute a great deal to making you fat. For example, consumption of foods such as genetically modified corn and wheat have been at the forefront recently as contributors to fat storage. You can get more information on my blog at www.weightlossguidelines.org/myblog
#15 shmichael 2012-10-31 23:21
Quoting Chery:
i would like to know if its possible to lose weight when you are disabled. losing more than 100 pounds is something i need to do for surgery.

YOU CAN LOSE WEIGHT.... it is just about finding a balance between eating well and doing what ever exercise suits you. The average person uses 8700 kj a day without any exercise. As long as you take in less than you use up as energy you will lose weight. I recommend starting to monitor the amount of kj or caleries depending on where u r in the world, in the food you eat. Record your results to accurately monitor your progress. Finally implementing a eating plan which you will stick to will determine your success. Remember that company's such as weight watchers have food diets designed to fail in the long run, thus making them alot of money. Good luck!!
#14 Shera 2012-09-11 02:03
You need exercise to lose weight the right way and to make your body stronger and your heart stronger. You don't need a diet, diets are a temporary way of losing weight. You need a lifestyle change in order to keep the weight off and reduce the risks of disease. If you starve your body then your starving your organs, your brain alone consumes 500 calories or more. When you starve your body it attacks the fat and although it sounds like what you want, it works until you start eating right again, then you gain the weight back, because you just put your body in starvation mode so it thinks it needs to survive.
#13 Cindy 2012-08-12 05:14
No"" sodas... Only diet
#12 Cindy 2012-08-12 05:14
You can loose weight with out exercise, I was 183 in jan and now I'm 143.. Take a multi vitamin and b12.. U can get it at Walmart. So sodas or sugar drinks and watch how much and what you eat. Treat yourself now and then but don't over do it
#11 margcowen 2012-07-26 10:02
nothing is working .....
#10 Chery 2012-06-15 18:10
i would like to know if its possible to lose weight when you are disabled. losing more than 100 pounds is something i need to do for surgery.
#9 Lose weight 2012-03-29 00:05
The best calculator I've seen so far. I sincerely hope the error is very marginal so that people that want to lose weight quickly
can have it as a guiding tool.
#8 Denise 2011-11-12 12:39
Great calculator.
And to all the above comments... If you are not losing weight rapidly but you are eating well and exercising than keep in mind that muscle mass weighs more than fat mass. So you could still be losing fat while gaining muscle with no change on the scale. Go by how your clothes fit.
Check out my site too in case you happen to be local to me.
#7 Kate 2011-10-08 08:50
It’s true that at first you may lose more body water, but it’s also true that sometimes the scale appears to be stuck, even though you have lost fat, due to water retention. http://www.dietmythsandfacts.com/
#6 Kellie 2011-06-14 16:21
Is this usually accurate? It's a good calculator but if it was accurate I should be losing at least 1 pound a week and that is definitely not happening... does that mean my metabolism is slow?
#5 lbfn501 2011-06-01 13:53
Hahah cool! I like it! Where we can find this kind of
Weight loss calculator? I'm very interested on it. Thanks I would really apprectiate it if you could check out my site and let me know what you think. Here's check it out!lose belly fat

#4 Dennis Mac Moore 2011-05-28 10:34
Its really very nice calculator.But if you want to shed your fat make your diet schedule and follow strictly. People are fat because they eat more. Balance diet maintains body fitness. If you can't keep your diet in control and whenever one get's the urge to eat the foods just spray some Sensaslim (www.sensaslim.com.au/howitworks.asp) on your tongue and It stops your urge to eat.
#3 Renier Nel 2011-02-28 21:44
The best Calculator. What might be its percentage error ?
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I need my visitors to know, on a daily basis, how much heat energy they need to remove from their bodies, by various described techniques, requiring minimum effort, to help achieve their personal weight loss/control goals.
#2 Sazeeb 2010-11-03 23:48
Its really very nice calculator.
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#1 Jinane 2010-10-18 10:36
very interresting calculator

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