Use This Weight Loss Calculator to Plan Your Weight Loss

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A weight loss calculator is a very helpful tool that can tell you exactly how many calories you should be eating based upon your height, weight, activity level, the amount of weight you desire to lose and when you’d like to meet your goal. There is no special online weight loss calculator for women or men, we all lose weight in the same way: by having a calorie deficit.

As you well know, in order to achieve weight loss you need to have a calorie deficit of 3,500 in order to lose 1 pound. This can be achieved by eating fewer calories or burning more calories than you’re used to. A good strategy would be a bit of both.

So for example:

  • If you eat 250 fewer calories per day and burn an extra 250 calories per day, that’s a deficit of 500 calories per day. 500 calories x 7 days = 3,500 calories. You can easily lose around one pound per week by doing this.
  • If you want to achieve faster results, you can eat 250 calories per day and burn an extra 750 calories per day. 1,000 calories x 7 days = 7,000 calories which would allow you to lose around two pounds per week.

Medical professionals suggest losing 1 to 2 pounds per week. Although it’s definitely possible to lose more this is believed to be a healthy rate of weight loss. Losing 1 to 2 pounds per week is nothing to be upset about. It’s better to lose weight gradually rather than to try and lose it all at once.

This is actually a manual weight loss calculator for you to try that I’ve great success with. I used to have a calculator here but I think this method is way more effective! There isn’t a weight loss calculator that comes down to an exact science for your body because we’re all different. Unless you’re able to undergo some medical testing, these calculators will work as a starting point to help you figure out how many calories you should be eating based on your personal information and goals.

REMEMBER: This calculator practically “guesstimates”, but it’s been working well for me. The best thing to do is to get a rough calculation and follow it for 2 to 4 weeks to see how your body reacts. If you’re gaining weight, maintaining weight or losing weight, then you’ll know what you need to do when it comes to calorie intake. If your goal is to lose weight and you find you’re maintaining with the calculation you were given, simply decrease the calories a bit further and test for an additional 2 to 4 weeks to see how it goes – etc.

If you’re looking for specific information on the different types of activities you can do to help you burn more calories, you can check out some of the great strength training and cardio workouts that I have posted here.

Manual Weight Loss Calculator

I first saw this method of figuring out calories by a post made by Jamie Eason on her Facebook page. It’s also posted on her official website here.

  • Multiply your goal weight by 10. Example: 130 pounds x 10 = 1,300 calories. This is the bare minimum amount of calories your body needs just to survive.
  • Consider your activity level. If you’re sedentary, add 300-400 calories to the bare minimum number. If you weight train on a regular basis, add 400-700 calories. If you’re extremely physically active on a daily basis then add 800-1000 calories. Example: 1,300 calories (bare minimum) + 700 (for weightlifters) = 2,000 calories.
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My name is Mindi and I'm an office manager and blogger living in Minnesota with my husband and our blended family of four children. Thank you for visiting Lifting Makes Me Happy! I fight depression and anxiety with healthy living and writing. I hope you are encouraged and motivated by the things I share here. I appreciate you stopping by!

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  1. Very cool calculator. I have an Excel spreadsheet that does this, but this one is pretty handy. Thanks.

  2. I love it when individuals get together and share thoughts.
    Great website, keep it up!

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