Fat Loss Calculator  Diet Calculator

How many calories per day should I consume to get my desired weight loss?

Using either the Harris-Benedict or Katch-McArdle formulas, enter your body stats and your desired fat loss below. The calculator will then give you an estimated caloric intake for you to reach your desired fat loss goal.

Click Here To Figure Your BMI If You Don't Know Your Body Fat %.   BMI or body mass index.

(Use this data to input your body fat % in calculator below)

Calculate amount of calories to consume per day to loose weight.

1. Units
   English Metric
2. Know your body fat percentage?
   Harris-Benedict Katch-McArdle
3. Your Height (feet and inches)
   feet inches
   Your Height (centimeters)
4. Your Weight (pounds)
   Your Weight (kilograms)
5. Your Age (years)
6. Your Body Fat Percentage (%)
7. Your Gender
   Male Female
8. Your Activity Level
   

   Activity levels can be difficult to objectively estimate, but these definitions should help:

   • Sedentary - Little to no regular exercise. Mostly sitting or laying around.
   • Lightly active - Either intensive exercise like jogging, bicyling, swimming, basketball, shoveling gravel, etc. 1-3 times per week, or frequent long walks, such as semi-daily walks of a couple miles or more.
   • Moderately active - Intensive exercise such as those listed for 'lightly active' above, but done more frequently, at least 4 times per week.
   • Very active - Intensive exercise such as those listed for 'lightly active' above for at least an hour almost every day, OR having a labor-intensive occupation such as masonry, carpentry, furniture moving, or similar.
   • Extra active - You know who you are - athletes with multiple daily training sessions, workers who shovel things all day, etc. You are the physical activity elite.
   Sedentary (little or no exercise)
   Lightly active
   Moderatetely active
   Very active
   Extra active
   
9. How long do you have to lose some fat? (days)
10. How much fat do you want to lose? (pounds)
    How much fat do you want to lose? (kilograms)
11. Calculate!

Body Fat Percentage

Your body weight and waist measurements are the most accurate just after you wake up from 7-8 hours of sleep.

The fat loss formula below will not calculate your exact body fat percentage. The most accurate way is underwater weighing, but this formula should give you a consistent measurement you can use as a guideline so you can determine if you're losing body fat and/or muscle.

One pound of fat contains 3,500 Calories. Eating 3,500 Calories less than you use over any period of time will result in a loss of one pound of fat over that period of time (whether it be a week or a month).

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A suggestion to lose weight

(1) Figure out what your metabolism requires in calories a day using the fat loss calculator.

(2) Consume less calories a day. One pound of fat contains 3,500 Calories. Eating 3,500 Calories less than you use over any period of time will result in a loss of one pound of fat over that period of time (whether it be a week or a month).

(3) Exercise to burn more calories and increase your weight loss.  Don't over do the exercise.

(4) Aerobic exercise (also known as cardio) is physical exercise of low to high intensity. Walking for example. Treadmill etc.

(5) Weight training: Improve your muscular fitness. Bow Flex, dumbells and barbells etc.  Allow your muscles to rest at least one day.

(6) Do the aerobic one day and the weight training the next.

(7) Drink more water. Drink a glass of water before meals. This makes you eat less.

(8) Don't just count calories. Eat the right amount of protein and carbs.  Learn about carbs, carb cycling