Weight Loss Calculator

Accurately determine your daily calorie needs using the very latest formulas. Takes into account body weight and height, age, gender, and exercise level. Estimated calorie intake for moderate to heavy weight loss, and suggested calorie zig-zag plan.

Age:  Years
Height:  Feet   Inches
Exercise level: 
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Fat Loss: 
Extreme Fat Loss: 

7 day calorie cycle (zig-zag)

  Ex Fat Loss Fat Loss Maintain
*Calorie cycling provides same amount of calories per week, but 'tricks' your body by constantly changing daily calories. This helps to prevent or break plateaus. Guideline only.

The calorie intake calculator provides an estimate of how many Calories (or kilojoules) are required for both men and women.

How Many Calories Should I Eat?

Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss. In reality things don't quite work that efficiently!

The calculator is a start point for weight loss - because of our unique makeup we all respond differently. The "Calorie Boost" option is there for those who have real trouble losing any sort of weight.

Due to the large amounts of food needed, meals must be divided into 5 or 6 per day. If you are really trying to gain then keep cardio exercise to a minimum (perhaps 2 low-intensity walks per week).

Minimum Daily Calorie intake

It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels. Health authorities do set some baselines - these are 1200 calories per day for women, and 1800 calories per day for men. This doesn't really make too much sense - are you are sedentary person with little muscle mass? Or someone who is tall, muscular, and exercises a lot? Absolute levels don't work - but do give us a starting point.

When reducing calories:

Try not to lower your calorie intake by more than 1000 calories below maintenance. Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect.

Try to gradually lower calories. A sudden drop (such as 500 calories or more) can cause your metabolism to slow.

What happens when calories are too low?

1) Muscle mass is broken down for energy (catabolism).
2) Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass.
3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.

Weight loss comes from three sources; fat, muscle, or water. The kind of weight that is lost depends on; kind of exercise performed, macro-nutrient levels, and your genes. Only the genetically superior will lose pure fat mass without any muscle (and often this can occur with weight training beginners - called "beginner gains").

The average person will lose fat alongside muscle - this can often only be monitored by measuring body fat percentage against weight.

How is This Calculated?

All calculators only serve as a guideline or starting point. This weight losss calculator will display your current daily maintenance level from the data you put in, and calculate two levels of weight loss.


Last Updated 16 June 2011