Weight Loss Calculator
Plan your weight loss journey with exercise and activity recommendations
Weight Loss Goal Planning
Your starting weight
Your weight loss goal
Weight Loss Plan Summary
Progress Breakdown
Recommendations
Example: 5kg Weight Loss
Goal Profile
Current: 75 kg
Target: 70 kg
Weight Loss: 5 kg
Pace: Normal (0.5 kg/week)
Activity: Brisk Walking
Results
Time to goal: 10 weeks
Total calories: 38,500 kcal
Weekly deficit: 3,850 kcal
Daily adjustment: 550 kcal
Exercise: 60 min, 5x/week
Weight Loss Pace Guide
• Minimal lifestyle changes
• Sustainable long-term
• Balanced approach
• Good results & sustainability
• Fast visible results
• Monitor health closely
Activity Intensity
Light (less than 3 MET)
Yoga, gentle walking
Moderate (3-6 MET)
Brisk walking, cycling
Vigorous (6-9 MET)
Running, swimming
Very Vigorous (greater than 9 MET)
Sprint, competitive sports
Understanding Weight Loss Science
The Calorie Deficit Principle
Weight loss occurs when you consistently burn more calories than you consume, creating a calorie deficit. The fundamental equation is simple: 1 kilogram of body fat equals approximately 7,700 calories. To lose 1kg, you need to create a total deficit of 7,700 calories through diet, exercise, or both.
Safe Weight Loss Guidelines
- Recommended rate: 0.5-1 kg per week
- Maximum safe rate: 1% of body weight per week
- Minimum calories: Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men)
- Exercise importance: Preserves muscle mass during weight loss
Creating Your Deficit
- •Diet (70%): Reduce portion sizes, choose nutrient-dense foods
- •Exercise (30%): Increase daily activity and structured workouts
- •Combination: Most effective approach for long-term success
Exercise Benefits for Weight Loss
- •Burns calories: Directly contributes to calorie deficit
- •Preserves muscle: Prevents muscle loss during weight loss
- •Boosts metabolism: Increases daily calorie burn
- •Improves health: Cardiovascular and mental benefits
- •Enhances mood: Releases endorphins, reduces stress
- •Better sleep: Physical activity improves sleep quality
Pro Tip: Combining cardio (for calorie burn) with strength training (for muscle preservation) is the most effective approach for healthy weight loss. Start with activities you enjoy to ensure long-term adherence.
Sustainable Weight Loss Tips
- •Set realistic goals: Aim for 0.5-1 kg per week
- •Track progress: Use scale, measurements, and photos
- •Stay hydrated: Drink water throughout the day
- •Get enough sleep: 7-9 hours per night
- •Manage stress: Practice mindfulness or meditation
Weight Loss Strategies by Goal
Small Goals (2-5 kg)
- • Focus on portion control
- • Add 30 min daily walking
- • Make small dietary swaps
- • Timeline: 1-3 months
- • Emphasis on habit formation
Medium Goals (5-15 kg)
- • Structured meal planning
- • 150+ min exercise/week
- • Combine cardio + strength
- • Timeline: 3-8 months
- • Regular progress monitoring
Large Goals (15+ kg)
- • Professional guidance
- • Comprehensive lifestyle change
- • Multi-phase approach
- • Timeline: 8+ months
- • Consider medical supervision