Weight Loss by Target Date Calculator

Calories to sustain weight = Basal Metabolic Rate × Activity Level

For this, you need to know the Basal Metabolic Rate (BMR) and the Activity Level.

The BMR is achieved by applying the Harris Benedict Equation which is:

For males:

BMR = 66.47 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.755 × age in years)

The BMR in men utilizes three components. The first component is got by multiplying the weight in kilograms by 13.75. The second component is achieved by multiplying height in centimeters by 5.003. The third component is achieved by multiplying the age in years by 6.755. Finally, the first and second component are added to 66.47 and then the third component is subtracted from this addition to complete the equation.

For females:

BMR = 655.1 + (9.563 × weight in kg) + (1.85 × height in cm) - (4.676 × age in years)

The BMR in women utilizes three components. The first component is got by multiplying the weight in kilograms by 9.563. The second component is achieved by multiplying height in centimeters by 1.85. The third component is achieved by multiplying the age in years by 4.676. Finally, the first and second component are added to 655.1 and then the third component is subtracted from this addition to complete the equation.

Activity Levels:

• When a person has little to no exercise (1.2), he or she is said to be in the Sedentary Activity Level
• When a person has light exercise or light sports at least one to three times per week (1.375), he or she is said to be in the Slightly Activity Level
• When a person has a moderate amount of exercises or sports three to five times per week (1.55), he or she is said to be in the Moderately Activity Level
• When a person does hard exercises or sports six to seven times per week (1.725), he or she is said to be in the Very Activity Level
• When a person does rigorous exercises or sports or physical training (1.9), he or she is said to be in the Extra Activity Level

If you aim at losing weight:

Calories for losing weight = (weight in kg - target weight in kg) × (1100 / goal date in weeks)

Required calories to achieve the target weight = calories to sustain weight - calories for losing weight

If you aim at gaining weight:

For a weight gain of 2.2 pounds or one kilogram in a week one will need 1100 calories. You can use the below formula to find the required calories for gaining your weight.

Calories for gaining weight = (target weight in kg - weight in kg) × (1100 / goal date in weeks)

Required calories to achieve the target weight = calories to sustain weight + calories for gaining weight