FitTrack Weight Loss Calculator
Your Results
Weight Loss Tips
- Eat more protein to feel full and preserve muscle
- Drink water before meals to reduce calorie intake
- Get 7-9 hours of sleep per night
- Combine cardio and strength training
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Weight Loss Calculator: Your Path to Healthy Weight Management
Learn how to calculate your ideal weight, calorie needs, and create a sustainable weight loss plan
Losing weight can feel overwhelming with all the conflicting information out there. How many calories should you eat? How much weight should you aim to lose? How long will it take? Our Weight Loss Calculator takes the guesswork out of these questions and gives you personalized, science-based answers.
In this comprehensive guide, we'll walk you through everything you need to know about healthy weight loss, from understanding BMI to creating a sustainable calorie deficit.
What Our Weight Loss Calculator Does
Our calculator isn't just another BMI calculator. It's a comprehensive tool that helps you:
Calculate Your BMI
Understand your current weight status and see where you fall on the healthy weight spectrum.
Set Realistic Goals
Get personalized weight loss targets based on your height, age, and activity level.
Determine Calorie Needs
Calculate exactly how many calories you need to maintain, lose, or safely lose weight fast.
Track Your Progress
Save your calculations and track your journey over time with our history feature.
Try Our Weight Loss Calculator
Get personalized weight loss recommendations in seconds. No complex math required!
Understanding the Key Metrics
1. BMI (Body Mass Index)
BMI is a simple calculation that uses your height and weight to estimate body fat. While it doesn't measure body fat directly, it's a useful screening tool.
The BMI Formula
Example: A person who is 170cm tall and weighs 70kg would calculate: 70 ÷ (1.7 × 1.7) = 24.2
Here's what your BMI means:
| BMI Range | Weight Status | Health Implications |
|---|---|---|
| Below 18.5 | Underweight | May indicate nutritional deficiencies or other health issues |
| 18.5 - 24.9 | Normal weight | Healthy range with lowest health risks |
| 25 - 29.9 | Overweight | Increased risk of health problems |
| 30 and above | Obese | Significantly increased health risks |
Important Note About BMI
BMI doesn't account for muscle mass, bone density, or fat distribution. Athletes with high muscle mass may have a high BMI despite being very fit. Always consult with a healthcare professional for a complete assessment.
2. TDEE (Total Daily Energy Expenditure)
TDEE is the total number of calories your body burns in a day. It includes:
- BMR (Basal Metabolic Rate): Calories burned at complete rest
- Physical Activity: Calories burned through exercise and daily movement
- Thermic Effect of Food: Calories burned digesting food
TDEE Example
For a 30-year-old woman who is 170cm tall, weighs 70kg, and exercises 3-5 days per week:
- BMR: Approximately 1,450 calories/day
- Activity multiplier: 1.55 (moderately active)
- TDEE: 1,450 × 1.55 = 2,247 calories/day
This is how many calories she needs to maintain her current weight.
3. Calorie Deficit for Weight Loss
To lose weight, you need to consume fewer calories than your TDEE. Here's how it works:
The Weight Loss Formula
Example: With a TDEE of 2,247 calories, a 500-calorie deficit would mean eating 1,747 calories/day for weight loss.
Important: 1 pound (0.45kg) of fat = approximately 3,500 calories. A daily 500-calorie deficit leads to about 1 pound (0.45kg) of weight loss per week.
How to Use the Calculator: Step by Step
Step 1: Enter Your Basic Information
Age: Metabolism slows with age, so this affects your calorie needs.
Gender: Men typically have higher calorie needs due to more muscle mass.
Height: Taller people generally have higher calorie needs.
Current Weight: Your starting point for the journey.
Be Accurate!
Use your actual morning weight (before eating or drinking) for the most accurate results. Don't guess or use ideal numbers.
Step 2: Select Your Activity Level
Choose the option that best describes your typical week:
- Sedentary: Desk job, little to no exercise
- Lightly Active: Light exercise 1-3 days/week
- Moderately Active: Moderate exercise 3-5 days/week
- Very Active: Hard exercise 6-7 days/week
- Extra Active: Very hard exercise + physical job
Step 3: Set Your Weight Goal
Enter a realistic goal weight. A good rule of thumb:
- 5-10% of current weight for initial goal
- Aim for BMI between 18.5-24.9
- 1-2 pounds (0.5-1kg) per week is sustainable
Realistic Goal Setting Example
For someone weighing 90kg with a height of 170cm:
- Current BMI: 31.1 (Obese)
- Initial goal: Lose 9kg (10% of weight)
- New weight: 81kg
- New BMI: 28.0 (Overweight - much healthier!)
Understanding Your Results
Ideal Weight Range
This shows the weight range where your BMI would be between 18.5-24.9. It's a healthy target zone, not necessarily where you need to be immediately.
Weight to Lose
The difference between your current weight and your goal weight. Remember: slow and steady wins the race!
Calorie Targets
You'll get three calorie targets:
- Maintenance: Calories to stay at current weight
- Weight Loss (500 deficit): Safe, sustainable weight loss
- Extreme Loss (1000 deficit): Faster loss - consult doctor first
Estimated Time to Reach Goal
Based on a 500-calorie daily deficit. Remember: weight loss isn't linear, and plateaus are normal.
Frequently Asked Questions (15 Common Questions)
Weight Loss Tips That Actually Work
Nutrition Tips
- Prioritize protein: Helps you feel full and preserves muscle during weight loss
- Fill up on vegetables: Low in calories but high in volume and nutrients
- Stay hydrated: Sometimes thirst is mistaken for hunger
- Plan your meals: Reduces impulsive, less healthy choices
Exercise Tips
- Combine cardio and strength: Cardio burns calories, strength builds metabolism-boosting muscle
- Find activities you enjoy: You're more likely to stick with it
- Move throughout the day: Take breaks from sitting, walk when possible
- Start slowly: Gradually increase intensity and duration
Mindset Tips
- Focus on health, not just weight: Better sleep, more energy, improved mood
- Be patient: Sustainable weight loss takes time
- Forgive slip-ups: One meal or day doesn't ruin your progress
- Celebrate non-scale victories: Clothes fitting better, more energy, better lab results
The Most Important Tip
Consistency beats perfection. It's better to be 80% consistent than 100% perfect for two weeks then give up. Small, sustainable changes lead to lasting results.
Final Thoughts
Weight loss is a journey, not a destination. Our calculator gives you the roadmap, but you're the one taking the steps. Remember that health is about more than just a number on the scale - it's about feeling good, having energy, and living well.
Use our calculator as a starting point, listen to your body, and don't hesitate to consult with healthcare professionals along the way. You've got this!