Fat Loss Calculator Diet Calculator
How many calories per day should I consume to get my desired weight loss?
Using either the HarrisBenedict or KatchMcArdle formulas, enter your body stats and your desired fat loss below. The calculator will then give you an estimated caloric intake for you to reach your desired fat loss goal.
Click Here To Figure Your BMI If You Don't Know Your Body Fat %. BMI or body mass index.
(Use this data to input your body fat % in calculator below)
Calculate amount of calories to consume per day to loose weight.

Units

Know your body fat percentage?

Your Height (feet and inches)


Your Gender

Your Activity Level

Body Fat Percentage
Your body weight and waist measurements are the most accurate just after you wake up from 78 hours of sleep.
The fat loss formula below will not calculate your exact body fat percentage. The most accurate way is underwater weighing, but this formula should give you a consistent measurement you can use as a guideline so you can determine if you're losing body fat and/or muscle.
Body Fat Formula For Women  

Factor 1  (Total body weight x 0.732) + 8.987 
Factor 2  Wrist measurement (at fullest point) / 3.140 
Factor 3  Waist measurement (at naval) x 0.157 
Factor 4  Hip measurement (at fullest point) x 0.249 
Factor 5  Forearm measurement (at fullest point) x 0.434 
Lean Body Mass  Factor 1 + Factor 2  Factor 3  Factor 4 + Factor 5 
Body Fat Weight  Total bodyweight  Lean Body Mass 
Body Fat Percentage  (Body Fat Weight x 100) / total bodyweight 
Body Fat Formula For Men  
Factor 1  (Total body weight x 1.082) + 94.42 
Factor 2  Waist measurement x 4.15 
Lean Body Mass  Factor 1  Factor 2 
Body Fat Weight  Total bodyweight  Lean Body Mass 
Body Fat Percentage  (Body Fat Weight x 100) / total bodyweight 
One pound of fat contains 3,500 Calories. Eating 3,500 Calories less than you use over any period of time will result in a loss of one pound of fat over that period of time (whether it be a week or a month).
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A suggestion to lose weight
(1) Figure out what your metabolism requires in calories a day using the fat loss calculator.
(2) Consume less calories a day. One pound of fat contains 3,500 Calories. Eating 3,500 Calories less than you use over any period of time will result in a loss of one pound of fat over that period of time (whether it be a week or a month).
(3) Exercise to burn more calories and increase your weight loss. Don't over do the exercise.
(4) Aerobic exercise (also known as cardio) is physical exercise of low to high intensity. Walking for example. Treadmill etc.
(5) Weight training: Improve your muscular fitness. Bow Flex, dumbells and barbells etc. Allow your muscles to rest at least one day.
(6) Do the aerobic one day and the weight training the next.
(7) Drink more water. Drink a glass of water before meals. This makes you eat less.
(8) Don't just count calories. Eat the right amount of protein and carbs. Learn about carbs, carb cycling