Calculate Calories for Fat Loss

Calculate Calories for Fat Loss

Fitness is all about technique and consistency. You have to be dedicated in order to achieve the ideal body of yourself that you have in your mind. And you know it well that if you take below your maintenance calories, you will lose weight, and if you take above, you will gain weight. This is all so confusing as some of us in the first place don’t know our maintenance calories. I will give you some descriptive steps on how to calculate calories for fat loss or even muscle gain. Follow the steps and step up a boundary and a plan for your fitness.

calculate calories for fat loss

Steps to Calculate Calories for Fat Loss

Determining your maintenance takes a lot more than just your weight. There are many other factors like weight, age, height, gender, total heat produced at complete rest etc. There are some popular BMR equations provided as:

  • Harris-Benedict Equation
  • Mifflin St Jeor Equation
  • Katch-McArdle Formula

They are after the names of their creator. A snippet of a formula from Harris-benedict equation looks as follows.

calculate calories for fat loss


  • P=total heat at complete rest
  • m=mass in kg
  • h=height in cm
  • a=age in years

If you start using these formulas, you are sure to get old soon. Don’t worry, follow these steps below and calculate your calories with ease.

  1. You will need you basic information like age, sex, weight, height and activity level.
  2. Input those information in this calculator.
  3. You will have your maintenance calories now.
  4. If you want to lose weight, take 500 calories less than maintenance calories.
  5. For weight gain, take 500 calories more than maintenance calories.
  6. That’s it, you have your numbers.

You can deduct more calories if you want to lose weight faster, but it is not advisable.  500 calories deduction in a day will yield to 3500 calories in a week. By this rate, you will lose 1 pound each week, which is perfectly healthy. Keep decreasing the calories each week by small number. By the end of the month, you can lose from 4 to 8 pounds healthily.

Also Read: How to maintain weight after losing it


Hence, these are few steps to calculate calories for fat loss. Make sure your weight loss is a journey, you will enjoy not pain. Be sure to adopt to the healthy lifestyle once you have gained or lost weight to carry it forward. Gaining or losing weight is not hard, maintaining them is the hard task. If it is a part of your lifestyle, you will always find it easy and will always enjoy yourself. Be the best version of yourself and adopt to the healthy lifestyle.



Author: Abhinit

I am who I am inside-out. Though being a computer engineer, I have interest in fitness, blogging and writing my heart out. I like providing the most needing one with most amount of help I can provide from my side.

One thought on “Calculate Calories for Fat Loss”

  1. The math behind the body weight color coding, something called Body Mass Index (BMI), is applicable and useful for about 95% of the population. It is not useful for highly fit people (who won’t be using this calculator anyway). It is also not useful for very tall people. Use the color coding as a guideline for evaluating your body weight. Don’t use it as a medical diagnosis.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.