Weight Loss Calculator – Fitness Volt (2024)

Free Weight Loss Planning Calculator for Women & Men

Written byMatthew Magnante, ACE

Reviewed by Dr. Steven Griffin

Last Updated on14 August, 2023 | 4:22 PM EDT

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Personalized Weight Loss Calculator

Embarking on a weight loss journey? Discover your optimal daily caloric intake with our easy-to-use calculator. Whether you aim to lose 1 or 2 pounds a week or achieve your ideal body composition, we’ll guide you to your goals. Make informed decisions, see results faster.

Weight in pound

Weight in pound

Understanding your unique weight loss journey is key to success. Our weight loss calculator, designed for both men and women, seeks to simplify the complexities of diet and caloric intake. Gaining extra pounds might feel all too easy, but with the right knowledge about how many calories to consume and a clear view of your progress, shedding them becomes a more achievable task.

This tool offers more than just numbers – it offers clarity. Discover the caloric deficit tailored to your needs and set out on a journey that’s predictable and efficient. Let our calculator be your trusted companion every step of the way, ensuring your approach to weight loss is both simple and effective.

What is The Weight Loss Calculator and How Does It Work?

The weight loss calculator estimates the number of calories you should eat per day to lose weight at a rate of one or two pounds/week.

You’ll also get an approximate timeframe until you reach your weight goal based on losing one or two pounds per week.

Related: The Top 20 Simple Weight Loss Tips

Maintenance calories

The calculator uses a formula based on your personal stats and activity level to determine total daily energy expenditure (TDEE) calculate your basal metabolic rate (BMR), or the number of calories your body needs to perform basic life functions (breathing, nutrient processing, etc).

This is required to find your maintenance calories or the number of calories your body needs to remain at its current weight. The calculator provides your recommended maintenance calories.

3,500-calorie rule

From here, the calculator uses the 3500-calorie per pound rule, or that 3,500 calories is equal to one pound of body weight.

So, if you divide 3,500 calories by 7 days, you’ll need to burn 500 calories every day to lose one pound of body weight per week.

This is a usually somewhat accurate method but more so during the initial stages of losing weight.

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It’s important to note that there are many variables that can affect the number of calories equal to a pound of body weight. And we’re not including water weight and glycogen.

Factors like your body fat, muscle tissue, metabolism, thermic effect of food can all influence the number of calories you need to burn to lose and even gain a pound of body weight.

You’ll find this to be the case further along in your transformation journey as your body composition changes.

So while the weight loss calculator is a very handy and useful tool, it may be the best option for those just starting out on their weight loss journey.

For those who have already made decent progress, the weight loss target datecalculator offers a little more flexibility.

How To Use The Weight Loss Calculator

The weight loss calculator is pretty straightforward to use. But here are step-by-step directions to ensure you do it properly to get the best result possible.

  1. Choose the desired unit of measurement: Imperial (lbs, feet, and inches) or metric (kg, meter, and cm)
  2. Select your gender
  3. Enter your current weight
  4. Type in your goal weight (how many pounds you want to lose)
  5. Provide your height
  6. Input your age
  7. Click on the drop-down menu and select your activity level

Activity level

There are a few different activity level options to choose from.


If you do a lot of sitting and lying around or aren’t physically active other than doing normal daily tasks, then you have a sedentary lifestyle.

Lightly active

Maybe you go for a short daily walk and don’t do much more than run errands on a regular basis. In this case, you probably have a lightly active lifestyle.

Moderately active

You might go for a daily jog to get your heart rate up, exercise 3-5 times per week, and have a job that requires you to be on your feet for the most part.

Very active

You participate in planned physical activities 4-6 times a week at a decent intensity level that gets your heart rate up. Daily tasks might include similar activities to running errands, walking your dog, doing housework, fixing the car, and moving around in general.

Extremely active

Extremely active individuals can include high-performance athletes or extremely active individuals in general. They might do moderate to high-intensity physical activities 6-7 times per week for several hours every day and have a very physical job.

Should You Aim To Lose Only 1 or 2 Pounds Per Week?

As mentioned, the calculator will estimate daily calorie needs for one or two pounds of weight loss per week. In fact, it won’t recommend a daily intake of fewer than 1000 calories for health reasons.

Why is that?

Well, for those who are not as familiar, it’s been suggested that losing more than 1 or 2 pounds per week is not sustainable and can even be unhealthy.

While this probably isn’t entirely accurate and applicable for all situations, it may be a good way to go about your weight loss progress.

Anytime you try to force rapid change in one area of your body without allowing other components and mechanisms to adapt and catch up, it can throw some things off.

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That’s why extreme dieting is not advised.

Everything from your hormones to your metabolism, appetite, skin, organs, and mental health can be affected by huge weight drops. Although, it may not be as bad if you don’t do it regularly.

But the body has lots of protective mechanisms and will often do what it has to in order to protect itself from danger.

That’s why a lot of times when someone loses weight too fast, they gain it right back because it can be hard to maintain those same habits that caused the weight loss in the first place. This can also be due to food choices, lack of activity, and other factors as well.

Now, if you’re morbidly obese and your health is severely affected, then, in this case, rapid weight loss may be warranted.

But if you’re overweight or someone who only needs to drop a few fat pounds, slow and steady is probably the way to go.

Difference Between Weight Loss and Fat Loss

Although the two terms can be used interchangeably, it’s easy to see how they can have different definitions.

For example, weight loss may mean losing any form of body weight such as fat, water, glycogen, poop, and, although not ideal, muscle tissue.

Typically, fat loss means losing body fat.

Try out our body fat calculator to estimate your body fat percentage.

Whether or not you’ve ever realized that there could be a difference in meaning, it’s more important that your lifestyle reflects your desired goal.

For instance, some people only care about the weight going down on the scale. They may not pay as much attention to macros (protein, carbs, and fat). This may be fine as long as they’re getting adequate nutrients.

Then you have those who are more concerned about looking as aesthetic as possible, which means doing resistance training to build or maintain muscle mass. Subsequently, they’ll focus on burning fat to reveal the muscle underneath.

Learn how to Burn fat with strength training

These individuals are usually more dialed in with their nutrition to ensure they get sufficient protein (crucial for building and maintaining muscle mass), and other macros.

Use our macro calculator to find your ideal protein, carbs, and fat intake based on your body goal/s.

Other related calculators

  • TDEE Calculator
  • Calorie Deficit Calculator
  • Carb Cycling Calculator
  • Calories Per Meal Calculator
  • Intermittent Fasting Calculator
  • Water Fasting Weight Loss Calculator
  • Weight Gain Calculator

Reach Your Fitness Goals

The weight loss calculator may be just the resource you need to kick off your body transformation journey.

It uses a simple formula to find your maintenance calories and then subtracts 500 calories to give you a recommended daily calorie intake for weight loss.

You’ll also have an idea of the approximate time to reach your goal based on losing one or two pounds each week.

If you have any questions about this article, please feel free to contact Matthew Magnante by leaving a comment below.

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Weight Loss Calculator – Fitness Volt (2024)
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