The WeighTrainer

Weight Loss Calorie Calculator

The numbers below represent the daily caloric requirement of your body and the daily caloric intake necessary to lose the weekly amount specified, based on your weight, percent bodyfat and activity level. They are approximations only (based on the Katch-McArdle formula). Generally, the estimates will be accurate to within 14% of actual values.

In addition, the calculator estimates the maximum amount of fat loss that you, at your current bodyfat level, can support without losing lean body mass (i.e. muscle). It is based on S.S. Alpert, "A limit on the energy transfer rate from the human fat store in hypophagia.", J. Theor. Biol. 2005, Mar 7; 233(1); though I first came across it in an article by Lyle McDonald.

The amount of protein required to support muscle maintenance and growth (possibly) while dieting is estimated (as calculated from research involving drug-free bodybuilders), along with the amount of dietary fat to maximize testosterone production, and the dietary carbohydrates which make up the remainder of the diet.

All of these calculations assume that you haven't already slowed your metabolism with prolonged and/or extreme dieting.

Enter your information below in:
lbs  kg

Weight: lbs/kg
Current bodyfat: %
Desired weekly fat loss: lbs/kg
Next, click the button which best describes your daily exercise level:
Sedentary (little or no exercise, desk job)
Lightly active (light exercise/sports or active job)
Moderately active (moderate exercise/sports and active job)
Very active (hard exercise/sports and active job)
Extremely active (hard exercise/sports & physical
      job or 2X day training, i.e. marathon, contest etc.)
Click the the Calculate button to calculate, or the Clear button to clear the form. You may read the results to the right.

kcals per day to maintain current weight: kcals/day
Dietary protein to maintain muscle mass while dieting: grams/day

Diet to Lose lbs of Weight Per Week:
kcals per day: kcals/day
Dietary fat to maximize testosterone levels: grams/day
Dietary carbohydrates: grams/day

Maximimum Fat Loss Only Diet:
Maximum amount of fat you can lose without losing muscle (for beginners to weight training): lbs/week
kcals per day to achieve this maximum fat loss rate: kcals/day
Dietary fat to maximize testosterone levels: grams/day
Dietary carbohydrates: grams/day
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