# Fat Loss Calculator  Diet Calculator

## How many calories per day should I consume to get my desired weight loss?

Using either the Harris-Benedict or Katch-McArdle 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.

(Use this data to input your body fat % in calculator below)

Calculate amount of calories to consume per day to loose weight.

1. Units
2. Know your body fat percentage?
3. Your Height (feet and inches)

Body Fat Percentage

Your body weight and waist measurements are the most accurate just after you wake up from 7-8 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).

Fat Loss: Simple Math - Calories In And Calories Out

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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