Weight Loss Calculator
Calculate exercise time needed to reach your weight loss goals
Weight Loss Calculator
Calculate exercise time needed to reach your weight loss goals
Personal Information
Weight Loss Goal & Exercise Plan
Save Your Inputs
Save and load different weight loss plans
How the Calculations Work
1. Basal Metabolic Rate (BMR)
Using the Mifflin-St Jeor Equation:
2. Total Daily Energy Expenditure (TDEE)
Activity factors range from 1.2 (sedentary) to 1.9 (extra active)
3. Calories Burned Through Exercise
MET = Metabolic Equivalent of Task (energy cost of physical activities)
4. Weight Loss Energy Requirements
5. Time Required to Reach Goal
This gives total exercise hours needed to burn the target amount of fat
Weight Loss Science
Energy Balance: Weight loss occurs when you burn more calories than you consume (caloric deficit).
1 lb of fat contains approximately 3,500 calories. To lose 1 lb per week, create a deficit of 500 calories/day.
1 kg of fat contains approximately 7,700 calories. To lose 1 kg per week, create a deficit of 1,100 calories/day.
Sustainable rate: Health experts recommend losing 0.5-2 lbs (0.25-1 kg) per week for long-term success.
Exercise Intensity Guide
Example Weight Loss Scenarios
| Goal | Activity (60 min/session) | Weight | Time Required |
|---|---|---|---|
| Lose 1 lb | Walking (3.5 MET) - 154 lbs person | 70 kg | ~14 hours |
| Lose 1 lb | Running 6mph (9.8 MET) - 154 lbs person | 70 kg | ~5 hours |
| Lose 1 kg | Cycling moderate (8 MET) - 154 lbs person | 70 kg | ~14 hours |
| Lose 1 kg | Swimming vigorous (10 MET) - 154 lbs person | 70 kg | ~11 hours |
Important Disclaimers
• Individual variation: Actual results vary based on genetics, age, fitness level, body composition, and metabolic health
• Not medical advice: This calculator provides estimates only and should not replace professional medical guidance
• Consult healthcare providers: Always consult with doctors, dietitians, or certified trainers before starting any weight loss program
• Healthy approach: Combine exercise with balanced nutrition, adequate sleep, and stress management for best results
• Safety first: Extreme caloric deficits (>1000 cal/day) or rapid weight loss can be dangerous and unsustainable