Calculator
Calories to lose, and your date
Pick a goal and a pace. See what to eat each day and the day you get there.
Sex
Heightftin
Your goal
Pace, as a share of your weight each week
How it works
The pace is a share of your weight each week: 0.5%, 0.75% or at most 1%. Slower keeps more muscle. Elite athletes who lost 0.7% of their weight a week gained lean mass, and the group aiming for 1.4% a week did not (24 athletes, 2011).
The daily cut is capped at a quarter of the calories that hold your weight, and it never takes you under your resting needs. A goal under a healthy weight for your height (a BMI of 18.5), or under 10% bodyfat for men and 18% for women, is refused.
The date is an estimate. The scale swings with water from day to day, and the calories that hold your weight fall as you lose. Judge it by the trend over a month.
3 sources
- Garthe I, Raastad T, Refsnes PE, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International Journal of Sport Nutrition and Exercise Metabolism, 2011pubmed.ncbi.nlm.nih.gov
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990pubmed.ncbi.nlm.nih.gov
- Centers for Disease Control and Prevention. Adult BMI categoriescdc.gov
More calculators
Weigh in each morning on a Withings or any Apple Health scale and Gyroscope logs your weight and bodyfat on its own, free on any plan. Open Gyroscope
