Weight loss calculators

Introduction

The weight loss calculators is so an important tool to help the people suffering from obesity or overweight problems to reduce their weight. If you miscalculating the correct amount of calories that you should eat, water intake, or proteins intakes, you will feel that the weight loss is hard work. And if you do not calculate your body needs well, you will feel those extra pounds don’t look to fall off, no matter how much you carefully count calories and diet.

Weight loss calculators can give a solution to this big problem, looking into the science behind losing weight and calculating the number of calories your body needs to function, lose weight and maintain. 

weight loss calculator

The weight loss calculators can help you to know the exact water intake and protein intake that your body needs daily. By knowing your age, gender, height, weight, and how much you exercise, these calculators let you know exactly how much accurate calorie intake, water intake, and protein intake can achieve your weight loss goal in a specific time [1].   It is important to know that, two persons of the same age, height, and weight may require totally different calories amount, water intake, and protein intake to lose weight; thus the really excellent weight loss calculator should be used.

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What is the meaning of Weight Loss Calculator?

The weight loss calculators are helpful and they are used to calculate how many calories, water, protein, carbs, and fat you need to intake daily to achieve your goal of weight loss or weight gain within your time schedule. Thus, the weight loss calculators will help you to maintain your timeframe. Most of these weight loss calculators are based on mathematical models which built on the body parameters and the physical activity.  

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How to use the weight loss calculator?.

It is easy to use the weight loss calculators, only few steps are needed and you can know your body mass index (BMI), how much your body needs from the calories, water volume, protein amount, fat amount, and carbs you need daily. Just you need to enter your body parameters, such as weight, height, gender, and age. And select your physical activity level. After that based on your weight goal, you can find the results and we will explain it in details in this article.

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What is the science behind weight loss calculator?.

Weight loss calculators work by measuring the total daily energy expenditure (TDEE), resting metabolic rate, your intake ratio of fats, protein, and carbohydrates, and the weight goal in a specific time. Because of these variables the weight losing is changed from person to another, but fortunately there is still a core science that can be used in making the strategies for weigh loss plan. The usually believed science behind the weight loss calculator is: 

  1. One pound of mostly-fat body weight is equal of 3500 calories of either exercise or food.
  2. The suitable amount of calories for cutting from your diet is in between 20% to 40% of your usual calorie needs.
  3. Moderate exercise is considered to be 4.5 METs.

Simply, the change in your body weight results from the difference between the amount of energy expended by the body and energy intake from the food. To maintain body functions, the energy is burned and the physical activities could increase the energy burning.  To achieve weight loss successfully, the energy expenditure should be greater than the energy intake. 

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What is the benefits of Weight Loss Calculator?

Weight loss calculators have many benefits, such  as providing you more information about the amount of calories you can eat daily, amount of calories you can burn by doing some exercises, how many litter of water your body needs daily, how much protein and carbs your body required, and etc. So, the weight loss calculators can significantly help you to find the appropriate strategy to lose your weight. 

An Online Weight Loss Tools will help you by providing many weight loss calculators for free which will be useful to you during your weight loss journey. It is worth mentioning that the weight loss calculators are very helpful tool to help you to reach your weight loss goal.  

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Types of Weight Loss Calculator

There are many types of the weight loss calculators on the internet, some of them are free and the other you have to pay to use them. It is important to know the difference between the weight loss calculators kinds before using. This can help you to attain your weight loss goal fast and easy.

The following are examples for some kinds of weight loss calculators:

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1-Body mass index (BMI) calculator

Body mass index (BMI) calculator is an efficient weight loss calculator and it is the most commonly used calculator that available online for free (Click Here to know your BMI). BMI will allow to you to know whether your weight is proportional to your height or not. The high BMI value means more obesity. In the other words, Higher BMI scores indicate that the person has relatively more weight-for-height than a person with a lower BMI score. The results of BMI calculator tells you if you are underweight, at a healthy weight, overweight, or obese, as shown in Table 1 [2].Weight loss calculators

The BMI calculator indicates only weight-for-height ration and does not provide any information about composition of the body, such as the amounts of lean and fat tissue [3]. The disadvantages of BMI is: It does not take into account the weight source, whether it is from fat or lean tissue. Thus, even when you have an average weight, based on the BMI value, you might fall under the overweight category.

body composition monitor

So it is important to consider your waist size, in addition to BMI, to ensure you are in the recommended range of waist size. Also, you can use simple body composition monitors which considers an easy way for everybody to analyze their basic body compositions at home (Here are some examples in Amazon , Walmart, and ebay). These devices can measure the body compositions such as body fat, muscle mass, body water, and bone mass percentages, using reliable BIA technology. 

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2-Calorie Calculator

The calorie calculator is used to estimate the how much calories you have to take daily, thus you can make an appropriate meal plan based on this calculator. Also, it will provides you with some guideline about your calories intake that help you to live in a healthy way. The calorie calculator shows the amount of calories you can eat to lose weight, gain weight, or maintain weight based on your weight, and the physical activity.

Expected weight loss is often guided by the belief that a 3500-k calorie deficit will result in one pound of weight loss (about 0.45 kg) [4]. So how much calories should you eat every day?. Actually there is no fixed calorie recommendation, and it depends on various variables and parameters.  With the time or if you change your physical activity, you have to recalculate your calorie intake, where it may be increased or decreased according to your new weight and your activity. Determine your daily caloric needs for Free from Here.

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3-Water Intake Calculator

Water makes up an estimated 60% – 70% of your body weight. It is a critical chemical component that your body depends on to survive. Water intake calculator is one of the best weight loss calculator to help you calculate the recommended daily water intake. If you do not know how much water you should drink, the water intake calculator will answer this and let you know the appropriate water volume that will keep you healthy, hydrated, and at peak physical and mental performance [5].

Water intake calculator

Based on the U.S. National Academies of Sciences, Engineering, and Medicine [6], the adequate daily fluid intake is 3.7 liters (15.5 cups) for men and approximately 2.7 liters (11.5 cups) for women. And keep in mind this recommendation cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks [7].

It is important to know that, the results from the water intake calculator is an estimation, and the actual amount depends on many parameters and factors, including  exercise, fluid content, illness, and work type. Calculate you water intake for free in a 30 seconds from Here.

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4-Protein Intake Calculator

Protein is an important macronutrient that is involved in nearly all bodily functions and processes. It plays a crucial role in exercise recovery and is an essential dietary nutrient for healthy living. Protein intake calculator allow to you to estimate the appropriate amount of daily protein that required to keep you healthy. The person with high activity will require more protein. The protein intake calculator can be used as a weight loss calculator or for those want to build muscle.

It is found that for the body composition with a larger fat-free mass (FFM), the weight loss will be favorable.  So it is suggested to reduce the fat mass (FM) and increase the FFM in the body composition to achieve the weight loss [8]. It is important to know that your optimal protein intake mainly depends on many factors, such as weight, goal, physical activity level. Calculate your protein intake using our free protein intake calculator from Here.

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5-Keto Diet Calculator

Keto diet (Very-low-carbohydrate) has been in use since the 1920s as a therapy for epilepsy and, in some cases, can completely remove the need for medication. From the 1960s, the keto diet has become broadly known as one of the most common techniques for weight loss and obesity treatment. Ketogenic diet is characterized by a decrease in carbs (usually less than 50 g/day) and a relative increase in the proportions of protein and fat [9].

Keto Diet Calculator

The Keto diet calculator considered one of the widely used weight loss calculator. The keto diet calculator will give you the optimal amount of carbs intake, fat intake, and protein intake that recommended in your conditions, helping you to keep your ketogenic diet program. Let’s calculate how much you should eat.

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Conclusion

The weight loss calculator can help to reach to your goals in fast and safe way. You can use them for achieving weight loss or weight gain targets. We explained the different kinds of weight loss calculators to help you tracking your weight loss process. 

It is important to know that the results of these calculators depends on your inputs, so try to put the actual and accurate values. Also, most of the online calculators give an estimation and not 100% accurate results. 

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References

1 Scientific Calculator.

2 Must, A. et al. The disease burden associated with overweight and obesity. Jama 282, 1523-1529 (1999).

3 Bogin, B. & Varela-Silva, M. The body mass index: the good, the bad, and the horrid. Bull Soc Suisse Anthropol 18, 5-11 (2012).

4 Thomas, D. M. et al. Can a weight loss of one pound a week be achieved with a 3500-kcal deficit? Commentary on a commonly accepted rule. International Journal of Obesity 37, 1611-1613, doi:10.1038/ijo.2013.51 (2013)

5 Calculator, T. Daily Water Intake Calculator.

6 U.S. National Academies of Sciences, Engineering, and Medicine <https://www.nationalacademies.org/

7 Nutrition and healthy eating.

8 Westerterp-Plantenga, M. S., Lejeune, M. P. G. M., Nijs, I., van Ooijen, M. & Kovacs, E. M. R. High protein intake sustains weight maintenance after body weight loss in humans. International Journal of Obesity 28, 57-64, doi:10.1038/sj.ijo.0802461 (2004).

9 Paoli, A., Rubini, A., Volek, J. S. & Grimaldi, K. A. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition 67, 789-796, doi:10.1038/ejcn.2013.116 (2013).

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