This weight loss calculator (based on the NIH Body Weight Plannerand adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Diseases), factors in how your metabolism really works to predict how long itll take to reach a particular weight loss goal.
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Its a question that comes up from new Precision Nutrition Coaching clients all the time:
Im tracking my calories in and calories out religiously but Im not losing as much weight as I should. Why isnt my diet working?!?
Yes, conventional wisdom states that reducing your intake (or increasing your expenditure) by 500 calories a day should lead to about 1 pound of fat loss per week (500 calories a day x 7 days = 3500 calories a week = 1 pound).
But that conventional wisdom is wrong. As discussed in this article all about the myth of metabolic damage, the metabolism is adaptive. As you eat less, your metabolism slows, throwing off common assumptions about calorie balance.
This excellent weight loss calculator takes into account the adaptive nature of metabolism and gives more accurate information on how hard youll have to work (and how long it may take) to reach your goals.
Body Weight Planner
Starting Information
Advanced Controls: {{baselineAdvancedCtl ? "ON" : "OFF"}}
% Uncertainty Range
Results
Calories Kilojoules
In order to maintain your current weight, you should eat:
{{maintCalsField | number:0}}{{energyUnitsRadioGroup}}
To reach your goal of {{goalWeight}} {{weightUnitsRadioGroupLbl}} in {{goalTime}} days, you should eat:
{{goalCalsField | number:0}}{{energyUnitsRadioGroup}}
To maintain your goal of {{goalWeight}} {{weightUnitsRadioGroupLbl}}, you should eat:
{{goalMaintCalsField | number:0}}{{energyUnitsRadioGroup}}
At the end of {{simulationLengthField}} days, you would weight:
{{finalWeightField}}{{weightUnitsRadioGroupLbl}}
At the end of {{simulationLengthField}} days, your Body Fat % would be:
At the end of {{simulationLengthField}} days, your BMI would be:
Simulation Details
Warning: Low BMIThe goal weight you entered is below a healthy weight for someone of your height and age.A healthy weight range for you is between {{weightRangeLow}} and {{weightRangeHigh}} {{weightUnitsRadioGroup | lowercase}}.The lifestyle changes you entered resulted in a low BMI for someone of your height and age.
Warning: High BMIThe goal weight you entered is above a healthy weight for someone of your height and age.A healthy weight range for you is between {{weightRangeLow}} and {{weightRangeHigh}} {{weightUnitsRadioGroup | lowercase}}.The lifestyle changes you entered resulted in a high BMI for someone of your height and age.
Dangerously Low Intake: Please adjust your lifestyle intakeDaily intake must be at least 1000 calories/day. Food group targets and nutrient recommendations will not be met below 1000 calories/day.
Dangerously Low Intake: Please adjust your goalThe information you entered results in a {{energyUnitsLblSrt | lowercase}} level that is too low.Calorie goals must be at least 1000 calories/day. Food group targets and nutrient recommendations will not be met below 1000 calories/day.The last change you made has been reset so that you can enter a different value. Try giving yourself more time to achieve your goal, changing your activity level, or setting a different goal.
Initial Weight ({{weightUnitsRadioGroupLbl}}):
{{initialWeightField2}}
Initial % Fat:
{{initialBfpField2}}
Initial BMI:
{{initialBMIField}}
Final Weight ({{weightUnitsRadioGroupLbl}}):
{{finalWeightField}}
Final % Fat:
{{finalBfpField}}
Final BMI:
{{finalBMIField}}
Note: As you play around, if you have questions about how to use the calculator, check out this video tutorial.
To understand why this calculator is so good, lets use an example client: Vanessa. Shes 40 years old,5 6 tall, weighs 185 pounds, has a very low level of activity at work, and a moderate level of activity outside of work.
Based on this information, the calculator has determined that she needs around 2,445 calories per day to maintain her weight.
Lets say Vanessa would like to lose 40 pounds in a sustainable way over the course of the next year, without doing much additional exercise.
The calculator suggests that shell needto reduce her food intake to around 1,770 calories per day. (Thats 675 calories fewerthan required for maintenance).
If you were to do conventional calorie math, these numbers wouldnt make sense.
A daily calorie deficit of 675 calories would lead to a deficit of 246,375 calories over the course of a year (675 calorie deficit x 365 days = 246,375 calories).
This would, theoretically, lead to a 70-pound weight loss for Vanessa (246,375 calorie deficit / 3,500 calories in 1 pound of weight = 70 pounds lost). But the body doesnt work that way. Instead, Vanessa would lose about 40 pounds.
Why this very large disparity?
As mentioned above, the metabolism is adaptive.Thats why its important to make sure your expectations about weight loss and body change are in line with how the body actually works.
This calculator can help with that.
Youve probably noticed that losing weight and keeping it off can sometimes feel complicated. Figuring out how much to eat, how much exercise to get, and how to make it all work within the context of your real life overwhelming, to say the least.
Thats why we work closely with Precision Nutrition Coaching clients to help them lose fat, get stronger, and improve their health no matter what challenges theyre dealing with.
Its also why we work with health, fitness and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.
Well be opening up spots in our next Precision Nutrition Coaching on Wednesday, July 17th, 2019.
If youre interested in coaching and want to find out more, Id encourage you to join our presale list below. Being on the list gives you two special advantages.
If youre ready to change your body, and your life, with help from the worlds best coaches, this is your chance.
[Note: If your health and fitness are already sorted out, but youre interested in helping others, check out our Precision Nutrition Level 1 Certification program].
Click here to view the information sources referenced in this article.
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Precision Nutrition's Weight Loss Calculator: Here's what ...
