Weight Loss Calculator

Healthy weight loss

Conventional advice states that reducing your daily calorie intake (or increasing calories burned) by 500 calories, leads to 1 pound (approximately 454g) of weight loss per week, because each pound is equivalent to 3,500 calories. More dramatic weight loss (more than 2 pounds per week) may lead to health imbalances and issues.

Some of the advice you need to keep in mind when starting on your journey to lose weight in a healthy manner includes:

• Set a practical and achievable goal (around the 1 pound a week weight loss target);
• Pay attention to your calorie intake and the kind of foods and drinks you take your calories from;
• Beware of high sugar content drinks and foods;
• Eat more vegetables and foods with a higher fat and protein content and less carbohydrates;
• Avoid skipping meals and late-night binges;
• Start on a weekly exercise regimen, even if you start with just walking and increase the intensity of the exercise in time. Be perseverant and stick to a routine;
• Don’t skip over good night’s sleep in dark and airy environments with a comfortable temperature. Lack of sleep may make you crave more food;
• Use a pedometer or other devices that quantify your activity levels and make sure you monitor yourself. You will also be able to notice what habits make you feel better and which worse;
• Try to bring portion control in your life and check the size of the plates and bowls you usually eat from.

Understanding your current body status

There are several formulas that are useful when assessing the current body status of an individual:

Body fat percentage

These equations were developed in 1984 by Hodgdon and Beckett:

• Body Fat Male = 495 / (1.0324 - 0.19077 x (Log(Waist - Neck)) + 0.15456 x (Log(Height))) - 450
• Body Fat Female = 495 / (1.29579 - 0.35004 x (Log(Waist + Hip - Neck)) + 0.22100 x (Log(Height))) - 450

Body mass index

• BMI = Weight (kg) / Height (m)²
• BMI = Weight (lbs) / Height (in)² x 703

BMR Harris-Benedict equations

• BMR Male (kcal/day) (Metric) = 66.5 + (13.75 × Weight, kg) + (5.003 × Height, cm) - (6.775 × Age)
• BMR Female (kcal/day) (Metric) = 655.1 + (9.563 × Weight, kg) + (1.850 × Height, cm) - (4.676 × Age)
• BMR Male (kcal/day) (English) = 66 + (6.23 x Weight in lbs) + (12.7 x Height in inches) - (6.8 x Age)
• BMR Female (kcal/day) (English) = 655 + (4.35 x Weight in lbs) + (4.7 x Height in inches) - (4.7 x Age)

There are some adjustments which are being applied to the BMR values and those account the level of activity:

• Sedentary (little to no exercise) = BMR × 1.2
• Light exercise (1-3 days per week) = BMR × 1.375
• Moderate exercise (3–5 days per week) = BMR × 1.55
• Heavy exercise (6–7 days per week) = BMR × 1.725
• Very heavy exercise (twice per day and/or extra heavy workouts) = BMR × 1.9

References

Koliaki et al. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults. Healthcare (Basel) 2018; 6(3): 73.

Tomiyama AJ, Ahlstrom B, Mann T. Long-term effects of dieting: Is weight loss related to health? Social and Personality Psychology Compass 2013; 7(12): 861-877.

Asher RC, Burrows TL, Collins CE. Very low-energy diets for weight loss in adults: a review. Nutrition and Dietetics. 2013; 70(2): 101-112.

Soeliman FA, Azadbakht L. Weight loss maintenance: A review on dietary related strategies. J Res Med Sci. 2014; 19(3): 268–275.