Weight Loss Calorie Calculator Goal

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How Much Body Fat Should A Person Have

Daily and Weekly Calorie Deficit Goal Planning For Weight Loss

Your body fat percentage depends on different factors, such as your age, sex, and height. But among these factors, sex dictates how much fat is considered healthy for your body.

Your gender determines your body composition, which refers to how much fat your body has relative to its fat-free counterparts. Fat-free mass is composed of your muscles, organs, and bones. Men and women have distinct body composition, with men usually having higher muscle mass, and women having higher fat mass.

Researchers at the American College of Medicine came up with body fat guidelines to help people know if they have healthy fat levels. The table below takes into account age and body composition differences between men and women.

17 25% 22 33%

Knowing your fat percentage can actually be more beneficial than just relying on the weighing scale. Thinness, contrary to what people might think, isnt always a sign of health. Its possible to be thin and unhealthy. Some people who may appear normal may actually have high fat percentage when they take a body fat percentage test.

To learn more about the ideal fat percentage in relation to BMI, read our guide and use our body fat percentage calculator.

How Did We Calculate Your Calories

Bodybuilding.com’s calculator uses the Mifflin St. Jeor calculation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:

Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161

Then, this BMR count is multiplied, depending on your activity level:

Sedentary = 1.2

A Thought On Meal Skipping

Don’t do it.

Habitually skipping entire meals daily would lead to persistent low blood sugar levels, which leads to a constant state of irritability, fatigue, and lethargy. Over time, meal skipping can cause the body to slow down its metabolism and bolster your cravings, undermining your ability to lose weight in the first place.

Meal skipping should not be mistaken for more reasonable dietary strategies like intermittent fasting, which at most schedules the first meal further away from one another. Likewise, eating health satiating foods and managing your portions of high calorie, low nutrition foods in each meal is a far more effective way of cutting back on calories.

Also Check: Calorie Count To Lose Weight Calculator

Weight Loss By Target Date Calculator

The functioning of this tool and the content on this page have been verified by iCliniq medical review team.

A loss in weight is nothing but slimming down the total body mass. This is achieved by dropping body fluid, the adipose tissue which is the body fat, and lean mass which is the amount of weight other than the body fat. This loss in weight happens only when the intake energy is lowered than the energy disbursed.

Our Weight Loss by Target Date Calculator, as the name suggests, plays an imperative role in calculating the number of calories required to sustain the current weight and the number of calories needed to lose or gain weight within a stipulated period of time. You can keep a track of your goal date with the help of this calculator thereby running your daily errands.

How Do You Calculate Weight Loss

Weight Loss Calorie Calculator Goal Date Uk

Weight Loss Percentage Formula!

The formula to calculate your weight loss percentage, you have to do:

  • Your lbs lost divided by starting weight
  • Very next, you have to multiply the result by 100
  • So, if your starting weight is 150lbs and you lost only 5lbs, then you have lost 3.33 % of your body weight

Also Check: Printable List Of Good Carbs For Diabetics

Why This Weight Loss Calculator Is Special

One of the most common questions Precision Nutrition certified nutrition coaches get from their new clients:

Ive been tracking my calories in and calories out religiously but Im not losing as much body fat as I should. Why isnt this working?!?

Yes, conventional wisdom states that reducing your calorie intake by 500 calories a day should lead to about 1 pound of fat loss per week.

But that conventional wisdom is wrong. As discussed in this article all about the myth of metabolic damage, your metabolism is adaptive. As you eat less, your metabolic rate slows, throwing off common assumptions about calorie balance.

This excellent weight loss calculatorbased on the NIH Body Weight Planner and adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Diseasestakes into account the adaptive nature of metabolism and gives more accurate information on how many calories youll need to eat to reach your weight loss goals.

Calorie Counting As A Means For Weight Loss

Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:

  • Determine your BMR using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Remember that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week â it could be less, or it could be more!
  • Determine your weight loss goals. Recall that 1 pound equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and/or a registered dietician nutritionist is recommended in cases where you plan to lose more than 2 pounds per week.
  • Read Also: How To Get Net Carbs

    How Many Calories Should You Eat Per Day

    Use this calorie calculator to find out how many calories you really need! Match it to your goals and activity level to help you make better nutritional choices.

    Calories | Macronutrients | Lean Body Mass | Basal Metabolic Rate

    Reading a food label could give you the impression that everybody needs more or less the same things, in the same quantities, to be healthy. Not so! We all have different bodies, different goals, and different lifestyles, and the way we eat should reflect that.

    This calorie calculator will help you estimate the number of calories you’re burning each day, plus a daily calorie target to help you lose weight, add muscle, or maintain your current weight. This can be your launch pad to gain better control of your nutrition and better results while working toward your goals!

    Macro Ratio For Muscle Gain

    How to Calculate Your Goal Body Weight (Response to Jordan Syatt’s Calorie Calculator)

    The Gain button puts you in a 20% calorie surplus.

    The macro breakdown is designed to build muscle fast in conjunction and must be combined with a comprehensive weight training program.

    It can also be used by people who are underweight.

    TIP: Try starting with the maintenance goal and then gradually increase calories from there if you want lean muscle gains.

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    How Many Calories Do I Need To Burn To Lose Weight And Reach My Goal

    There is no single correct answer to this question that applies to everybody. Its an individual and personal thing.

    The number of calories you need to burn to achieve your desired weight loss depends on many factors, such as your body size, activity level, gender, age, etc. Our Weight Loss Calculator will help you figure out exactly how many calories you should be consuming each day to achieve the rate of weight loss that you are shooting for.

    Free Worldwide Shipping & Returns

    Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!

    Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, and if you live elsewhere, your order ships free when its over $199.

    Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didnt require a minimum order size, wed lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.

    Also, if you dont absolutely love our stuff for whatever reason, we dont request you deliver it to a PO box in the Gobi Desert by carrier pigeon.

    We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.

    That means you can say yes now and decide later. You really have nothing to lose.

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    Determining A Healthy Weight

    Identifying whether you are at a healthy weight can be challenging, however, as no one measure by themselves can give a complete picture of your weight range. Thus, doctors rely on multiple measures that determine both the nature of the weight and where it accumulates.

    The most common way to measure if your weight is healthy is through the body mass index , derived from a person’s height, age, and gender when determining how much they ought to weigh. Anyone who falls a few pounds short of the predetermined ideal weight are considered underweight, whereas people who exceed it may be overweight.

    Although there is a strong correlation between the two, BMI is not always indicative of a high proportion of body fat. Athletes with a denser musculature, for instance, may be overweight despite being physically fit. For these cases, health professionals rely on other, more specialized weighing methods. For the most part, the BMI is a good ballpark for determining a healthy weight range.

    High Cholesterol And Blood Pressure

    How many calories does it take to lose a pound?

    High cholesterol and blood pressure are two key health problems that increase the chance of possible cardiac arrests. People who are obese usually have high blood pressure and cholesterol. Thus, they are always at a risk of developing heart problems. Hence, even medical professionals advise people to lose weight. By using a proper diet plan and a macro calculator, you can keep your weight under control.

    Also Check: High Calorie Low Carb Food

    How To Use Weight Loss Calculator :

    The calculator is 100% free and provides you with the precise results you just need to stick to the given steps to calculate weight loss measurements:


    • First, just enter your age in years into the given field of this calculator
    • Very next, you need to select your gender from the given drop-down menu
    • Then, you need to enter your height into the designated box, it can either be in ft/in or cm
    • Now, you need to enter your current weight into this weight loss calculator kg or lbs as you can be able to select either metric units or U.S units
    • Then, you need to choose your daily activity level from the designated drop-down menu
    • Right after, you need to enter how much weight you want to lose, it can either be in kilogram or pounds
    • Now, simply you need to add the number of days into the designated field of this weight loss time calculator OR also, you can enter the number of Kcal/day into the designated field that you ready to reduce
    • Then, you can enter your body fat% into the given field
    • Finally, hit the calculate button of this lose weight calculator to calculate weight loss measurements


    The weight loss calculator calculates:

    The lose weight calculator will help to answer certain terms:

    What About Calories And Portion Control

    It is NOT as compulsory to count calories as long as your keep the carbs very low and stick to fat, protein, and low-carb vegetables.

    Our weight loss plan calculator also suggests your calorie intake to lose weight.


    It is not compulsory to count calories to lose weight on this plan, but it is essential to strictly keep your carbs in the 20-50 gram range, and the rest of the calories from protein & fat.

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    Goal Weight Calorie Calculator For Weight Loss Gain Or Maintenance

    This weight loss, gain, and maintenance calorie calculator will calculate the daily calorie target you will need to aim for to achieve and maintain your desired weight.

    Plus, the calculator will tell you whether or not achieving your goal weight in the specified time frame can be done within the “Safe” zone.

    Finally, the calculated results will display a bar chart showing the difference between your daily maintenance calories and your daily goal calories.

    Eat Your Way To A Healthy Weight

    Weight Loss Calorie Calculator | How to Set Your Calories for Fat Loss

    Adjusting to a new diet doesnt sound exciting. But if youre passionate about food and really interested about preparing good meals, its possible to eat nutritious meals that are still satisfying and delicious. The idea isnt to eat less or starve yourself. Its more important to replace unhealthy food choices with foods rich in vitamins instead of calories. On that note, here are several helpful tips to help you eat your way to a healthy weight.

    Eat Lots of Protein

    Increasing your protein is a must when youre gunning for your ideal weight. High-protein foods help keep your body from losing muscle mass. It even increases your metabolism and helps stave off hunger pangs. Protein also encourages muscle gain and fat reduction. Examples of protein-rich foods include eggs, white meat poultry, lean red meat, salmon, nuts, and soy. Now, it takes a while to get used to choosing healthier foods. But with many high-protein food options out there, youre likely to find something tasty and satisfying.

    Add More Fiber in Your Diet

    Aside from more protein, its also wise to eat more high-fiber foods. Fiber helps promote weight loss by regulating bowel movement and preventing constipation. The Mayo Clinic also states that fiber helps you feel full longer, keeping you from snacking in between meals. Fiber-rich foods include fruits like apples, berries, and oranges, as well as green veggies like spinach and kale. These foods allows you to eat more without accumulating extra calories.

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    How Many Calories Should You Eat On Average

    The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others.

    When trying to lose weight, its important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. Some people choose to combine the two, eating a little less while being more physically active .

    Still, its important to ensure that youre eating enough calories to provide your body with the nutrients it needs, even if youre trying to lose weight.

    The most important part of any weight loss plan is sustainability. This is why many experts recommend small calorie reductions to promote sustainable weight loss.

    For example, many fad diets recommend restricting your calorie intake to around 1,0001,200 calories per day, which is not enough for most healthy adults.

    Cutting your calorie intake too drastically not only causes several serious side effects but also increases your risk of nutritional deficiencies. It likewise results in metabolic changes that make long-term weight maintenance difficult (

    1,6002,000 calories

    Calorie needs for women can depend on their age, size, and activity level.

    Most women between the ages of 1930 require 2,0002,400 calories per day to maintain their weight.

    Women over age 60 generally require fewer calories and typically need to take in around 1,6002,000 calories per day to maintain their weight .

    Ways To Achieve A Calorie Deficit

    You can achieve a calorie deficit by consuming fewer calories or increasing your physical activity levels or both.

    That said, it may be easier and more sustainable to create a calorie deficit through diet rather than exercise alone, as you may not have the time, energy, or motivation to exercise daily. Plus, exercise doesnt burn as many calories as many people believe .

    In other words, it may be easier to eat 500 fewer calories each day than to burn this number of calories through exercise. Nonetheless, its still recommended to engage in muscle-strengthening and aerobic exercises for their beneficial effects on overall health .

    The Physical Activity Guidelines for Americans from the Department of Health and Human Services recommend that adults do 150300 minutes of moderate-intensity exercise, or 75150 minutes of vigorous-intensity exercise, weekly .

    Moderate-intensity exercise includes brisk walking and light bicycling, whereas examples of vigorous-intensity exercise are jogging and fast bicycling.

    The guidelines also recommend that adults do muscle-strengthening activities involving their major muscle groups including the back, shoulders, chest, arms, and legs at least two days every week .

    Engaging in muscle-strengthening activities will help your body prioritize the loss of body fat rather than muscle mass .

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    Foods To Eat Foods To Avoid

    Consuming 3,000 calories per day from whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, can be challenging.

    Thats because these foods contain many nutrients but relatively few calories, requiring you to eat a much larger volume of food.

    Conversely, it would be relatively easy to consume 3,000 calories from highly processed refined foods, such as bacon, potato chips, candies, cookies, sweetened cereals, and sugary drinks, as theyre highly palatable and packed with calories.

    Yet, because these junk foods lack important nutrients for health, its vital to get most of your calories from nutritious whole foods, including:

    • Animal-based proteins: salmon, chicken, turkey, bison, whole eggs, and lean cuts of beef, such as flank or sirloin steak
    • Plant-based proteins: tofu, edamame, tempeh, peas, and chickpeas
    • Grains: oats, rice, breads, pastas, and quinoa
    • Dairy: milk, cottage cheese, kefir, and Greek yogurt.
    • Fats and oils: almonds, walnuts, flax seeds, olive oil, and nut butters like natural peanut or almond butter
    • Fruits: avocados, berries, apples, bananas, pears, oranges, grapes, etc.
    • Vegetables: squash, sweet potatoes, peas, kale, peppers, zucchini, broccoli, tomatoes, cauliflower, etc.

    Plus, protein powders, including whey, casein, and plant-based powders like rice, soy, or pea, can be added to smoothies for a nutrient- and calorie-packed snack.

    Heres what 5 days on a 3,000-calorie diet may look like.

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