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Weight Loss Calculator


Are you constantly waging a frustrating battle against the bulge, striving to shed those stubborn extra inches around your waist or hips? If so, our Weight Loss Calculator could be a great tool to get started. Designed to guide and simplify your weight loss journey, this tool makes achieving your fitness goals an attainable reality, not just a distant dream. Let's embark on this transformative journey towards a healthier, fitter you - together.

A word of caution: It is to be noted that cutting calories to attain healthy weight is desirable. However, taking pains to lose weight to fit social stereotypes, when you already have healthy weight, is NOT recommended.

Weight Loss Calculator

Units Metric (kg & cm)     US (pounds & feet)
Gender Male    Female
Age
Height(cm)  Feet      Inches
Current Weight (kg)
Weight Goal
Target Weight (kg)


Duration  
Lifestyle

Daily Activity Levels

Sedentary
Bare minimum activity e.g. desk jobs, simple cooking
Lightly Active
Light exercise or sports for 1 to 3 days per week
Moderately Active
Exercise or sports for 3 to 5 days per week
Very Active
Hard exercise or sports for 5 to 7 days per week
Extra Active
Very hard exercise or sports and physical job

Weight Conversion

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What Exactly is Weight Loss?

Weight loss refers to the reduction in overall body mass, resulting from a loss of bodily fluids, body fat or adipose tissue, and/or lean body mass. It occurs when your body uses or expends more energy than it takes in(1 Trusted Source
Weight Control

Go to source
).

What are the different types of weight loss?

Weight loss can be intentional or unintentional.

Intentional weight loss involves purposefully shedding pounds for personal reasons, such as improving appearance. This is typically achieved through a specified diet and exercise regime(2 Trusted Source
Reasons for intentional weight loss, unintentional weight loss, and mortality in older men.

Go to source
).

Unintentional weight loss - If weight loss occurs unintentionally over 6-12 months due to underlying health conditions, it's termed unintentional weight loss(3 Trusted Source
Unintentional weight loss

Go to source
).

Top Ten Tactics: Mastering Daily Calorie Intake for Effective Weight Loss

Navigating the complex world of weight loss can often feel like traversing a maze and can make you feel like a lost battle. However the key to decoding this weight loss conundrum lies in understanding the role of calories, which are simply units of energy. And to lose weight, the calories you burn or expend must exceed the ones you consume daily. This is the basic principle that determines all the strategies that is required to be followed.
  1. Set Realistic Weight Loss Goals
    Abandon fad diets and food deprivation tactics. Instead, focus on establishing achievable and simple weight loss goals. Aiming to lose 5-10% of your current weight is a good start. Complement this with short-term, specific objectives, such as daily light exercise like a 30-minute walk(4 Trusted Source
    Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults

    Go to source
    ).
  2. Understand Your Calories
    Did you know 1 pound equals 3,500 calories? Thus, targeting to burn extra 500 calories daily will lead to losing a pound per week. So, begin tracking your daily calorie intake as every calorie counts!(5 Trusted Source
    The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time

    Go to source
    ).
  3. Commit to a Healthy Breakfast
    Breakfast is the most important meal of the day, so kick-start your day with a substantial breakfast to suppress your daytime hunger. Skipping breakfast or having a meager one is a no-no and a poor strategy. A healthy breakfast helps jump-start your metabolism, promoting calorie burn throughout the day(6 Trusted Source
    Association between Breakfast Skipping and Body Weight-A Systematic Review and Meta-Analysis of Observational Longitudinal Studies.

    Go to source
    ).
  4. Small, Regular Meals can Keep Extra Calories at Bay
    It is better to opt for light meals every 3-4 hours to prevent overeating or binge eating. Starvation is not the answer for weight loss(7 Trusted Source
    Effects of meal frequency on weight loss and body composition: a meta-analysis

    Go to source
    ).
  5. Use Smaller Plates to Control Portions
    Studies reveal that smaller plate sizes can decrease consumption by up to 30%. Reducing food portions is a fantastic first step if you're committed to weight loss(8 Trusted Source
    Will smaller plates lead to smaller waists? A systematic review and meta-analysis of the effect that experimental manipulation of dishware size has on energy consumption

    Go to source
    ).
  6. Opt for Home-Cooked Meals
    Home-cooked meals are typically lower in sugar. Prioritize preparing healthy food at home to avoid excessive calorie intake from eating out or consuming processed foods(9 Trusted Source
    Home Meal Preparation: A Powerful Medical Intervention.

    Go to source
    ).
  7. Chew Thoroughly
    This is again a simple but effective strategy. Eating slowly aids not only digestion but also enhances the basal metabolic rate and potentially accelerates calorie burn. Plus, it can provide a psychological sense of fullness(10 Trusted Source
    Increasing the number of chews before swallowing reduces meal size in normal-weight, overweight, and obese adults.

    Go to source
    ).
  8. Embrace Mindful Eating
    Often amid our fast-paced lifestyles, we neglect to enjoy and savor our food. Pay attention to what and how much you eat. It helps curb emotional cravings and promotes satisfaction(11 Trusted Source
    Mindful eating: what we know so far

    Go to source
    ).
  9. Be Beverage-Wise
    Paying attention to what we drink is perhaps more important than what we eat. Avoid calorie-loaded drinks such as sweetened teas, juices, sodas, and energy drinks. Minimize alcohol intake and develop a habit of drinking water. Add flavour to it and you may consume it more(12 Trusted Source
    Low/no calorie sweetened beverage consumption in the National Weight Control Registry.

    Go to source
    ).
  10. Stay Active
    In the hustle of our daily schedules, regular light activities can be as beneficial as intense gym sessions. Simple acts such as walking, running, or even dancing can serve as great alternatives. These simple physical activities not only help burn calories but also improve metabolism(13 Trusted Source
    Physical Activity for a Healthy Weight

    Go to source
    ).
Click here to calculate your daily calorie requirement to maintain healthy weight
calorie Tracker

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  • 1. Weight Control
    (https://medlineplus.gov/weightcontrol.html)
  • 2. Reasons for intentional weight loss, unintentional weight loss, and mortality in older men.
    (https://pubmed.ncbi.nlm.nih.gov/15883243/)
  • 3. Unintentional weight loss
    (https://pubmed.ncbi.nlm.nih.gov/35138701/)
  • 4. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163457/ )
  • 5. The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/ )
  • 6. Association between Breakfast Skipping and Body Weight-A Systematic Review and Meta-Analysis of Observational Longitudinal Studies.
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7832891/)
  • 7. Effects of meal frequency on weight loss and body composition: a meta-analysis
    (https://pubmed.ncbi.nlm.nih.gov/26024494)
  • 8. Will smaller plates lead to smaller waists? A systematic review and meta-analysis of the effect that experimental manipulation of dishware size has on energy consumption
    (https://pubmed.ncbi.nlm.nih.gov/25040672/)
  • 9. Home Meal Preparation: A Powerful Medical Intervention.
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7232892/)
  • 10. Increasing the number of chews before swallowing reduces meal size in normal-weight, overweight, and obese adults.
    (https://pubmed.ncbi.nlm.nih.gov/24215801/)
  • 11. Mindful eating: what we know so far
    (https://pubmed.ncbi.nlm.nih.gov/36045097/ )
  • 12. Low/no calorie sweetened beverage consumption in the National Weight Control Registry.
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4565596/ )
  • 13. Physical Activity for a Healthy Weight
    (https://www.cdc.gov/healthyweight/physical_activity/index.html )

Post a Comment

Comments should be on the topic and should not be abusive. The editorial team reserves the right to review and moderate the comments posted on the site.

Comments

fepdhk

I wish to lose about 10 kgs in 3 months by calorie restriction n moderate excercise

Sunil50, India

Wonderful - learnt a lot

sunil, India

Grt tips and calculator for weight loss. I want to lose 5 kgs pl help

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