Weight Loss Calculator

How Does Weight Loss Work?

Weight loss occurs when you consistently consume fewer calories than your body burns. This is known as creating a "calorie deficit." One pound of fat is roughly equivalent to 3,500 calories. Therefore, to lose one pound per week, you need to create an average daily deficit of 500 calories (500 calories/day × 7 days/week = 3,500 calories/week).

How This Calculator Helps You

Our Weight Loss Calculator simplifies this process. It first estimates your Total Daily Energy Expenditure (TDEE), which is the total number of calories you burn in a day, including all your activities. It does this using your age, gender, height, weight, and activity level.

Next, based on your weight loss goal (e.g., lose 1 lb per week), it subtracts the necessary calories to create the required deficit. The result is your target daily calorie intake to achieve your goal.

Practical Example

Let's say a person has a TDEE of 2,200 calories per day and wants to lose 1 pound per week.

1. Weekly Goal: Lose 1 pound.
2. Calorie Equivalent: 1 pound ≈ 3,500 calories.
3. Required Weekly Deficit: 3,500 calories.
4. Required Daily Deficit: 3,500 calories / 7 days = 500 calories per day.
5. Target Daily Intake: 2,200 (TDEE) - 500 (Deficit) = 1,700 calories per day.

By consuming around 1,700 calories per day, this person can expect to lose approximately one pound per week.

Frequently Asked Questions (FAQ)

Is it safe to lose weight quickly?

It is generally recommended to aim for a gradual and steady weight loss of 1-2 pounds per week. Rapid weight loss can lead to muscle loss, nutrient deficiencies, and may not be sustainable. Always consult with a healthcare provider before starting a significant weight loss plan.

Why did my weight loss stall?

Weight loss plateaus are common. As you lose weight, your TDEE decreases because your body needs fewer calories to maintain a smaller size. It's important to recalculate your TDEE periodically and adjust your calorie intake accordingly. Also, consider incorporating more physical activity or changing up your workout routine.

Should I only focus on calories?

While calories are the primary driver of weight loss, the quality of your food matters for overall health. Focus on a balanced diet rich in protein, fiber, vitamins, and minerals to support your body, maintain muscle mass, and stay full and satisfied.