Weight Loss Calculator
Plan your new fitness regime to achieve your weight loss goals.
Your results will be displayed here.
How to Use the Weight Loss Calculator
This calculator helps you plan your fitness regime to achieve your weight loss goals. Here’s how to use it:
- Set your goal: Enter your current weight, your target weight, and the pace at which you'd like to lose weight.
- Choose your activity: Select your favorite sport from the list.
- Plan your schedule: Enter how many sessions per week you plan to do.
- Get your plan: The calculator will tell you how long each session should be to achieve your goal, and in how many weeks you can expect to reach it.
The Science of Weight Loss
To lose weight, you need to be in a calorie deficit. This means you must burn more calories than you consume. A deficit of around 7,700 calories is required to lose 1 kg (2.2 lbs) of fat. This calculator works by determining the total calorie deficit needed to reach your target weight, then calculates the exercise duration required to meet that deficit based on your chosen weekly pace.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs to function at rest. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned during all other activities, including exercise. For weight loss, your calorie intake should be below your TDEE.