Adapting a healthier/active lifestyle
Modern lifestyle comes with its own set of problems. Managing the balance between family and work, social media pressure, and stress. No wonder we find comfort in binging on our favorite shows with a box of cookies and a glass of our favorite drink. Sometimes, maybe boxes of cookies and bottles of drink. 😉
The result, well, we all know, is weight gain. So, if you are someone who is struggling to lose weight, you are not alone! After all, we felt motivated to create this tool, and you did not accidentally stumble on this page. So that makes at least the three of us. 👩👧👧
However, don't rush back into any fast weight-loss traps, like crash diets or excessive exercise. Start with making minor changes to your daily routine. It will go a long way in maintaining a healthy lifestyle. Try to pick activities you enjoy, and be sure not to overdo them.
How to use the weight loss calculator?
Let us see how our weight loss calculator can help you plan your weight loss regime.
- Set your weight loss goal: Input your current weight and your target weight in the respective fields. Choose your unit system — metric (kg) or imperial (lbs). Remember, 1 kg (2.2 lb) = 7,700 calories, i.e., to lose 1 kilo (or 2.2 lb) of fat, you need to burn around 7,700 calories.
- Choose your favorite activity: Select your favorite sport or activity from various options — from high-intensity jump rope and running to gentler yoga and pilates. Every activity has a different Metabolic Equivalent of Task (MET) value that determines how many calories it burns.
- Plan your regime: Enter how many minutes you plan to spend per session and how many sessions per week you aim to complete.
- Follow through: The calculator will tell you in how many weeks you can achieve your target weight. Now follow through with your weight loss regime and get a healthier version of yourself in weeks. 👍
So pick up your bicycle, your volleyball, or your yoga mat, and leave the rest to us! 😎
The Science of weight loss
To lose weight, you need to maintain a calorie deficit. A calorie is the unit of energy that we get from our food and drinks. Our body needs energy to perform basic functions essential to keep us alive, such as breathing, maintaining body temperature, blood circulation, etc. We also need the energy to digest our food. In addition, every physical activity that we perform, including basic household chores or exercising, also burns calories.
The idea of calorie deficit is to consume fewer calories than we burn. If you provide your body fewer calories than it needs to support these activities, you put your body into a calorie deficit. Maintaining a calorie deficit for an extended period results in weight loss.
In general, a weight loss of 0.5–1 kilogram per week is considered safe. A faster weight loss sounds like a tempting idea but may result in muscle loss and is generally unsustainable.
How does MET (Metabolic Equivalent of Task) work?
MET is a measure of how much energy we burn during a specific activity compared to sitting quietly. A MET of 1 represents the energy expended at rest. So, an activity with a MET of 8 burns 8 times more calories per kilogram of body weight per hour than sitting still.
Formula used: Calories burned per session = MET × weight (kg) × duration (hours)
If you choose an activity with a higher MET, you will lose weight at a faster pace. For example, jump rope (MET 10.0) burns more than twice as many calories as yoga (MET 3.0) for the same duration and body weight.
Don't spread yourself too thin
A common and easy to make mistake when it comes to losing weight is trying to change your whole life at once. So you're not only buying a gym membership, bringing 7 kilos of vegetables to your home, scheduling yourself a 40-minute-long meditation every day in the morning, but also drinking green tea instead of coffee and switching cow milk to plant milk. You end up frustrated, disappointed, and angry with yourself. Why is that? Too many habits changing at once!
The human mind doesn't like changes. That's why, if we're working on changing habits in our life, we get the best results when we change one thing at a time. Introduce it to ourselves, get familiar with it, and once we're feeling comfortable with the change — we can try another thing.
That's what we stress in our calculator — let's take it smart & slowly. Try the activity you've planned — once you feel like it's your thing, move to another small change. Remember, every journey starts with the first step.
How to shed off those extra pounds?
- Start small: Even a 30-minute brisk walk 3 times a week (MET ~3.5) adds up to significant calorie burn over weeks.
- Pick activities you enjoy: You're more likely to stick with volleyball or dancing than a gym routine you dread.
- Be consistent: Regular, moderate exercise beats sporadic intense workouts. Aim for 3–5 sessions per week.
- Combine with diet: Exercise accelerates weight loss, but diet plays an equally important role. Consider our calorie deficit calculator for a comprehensive approach.
- Rest and recover: Your muscles need time to repair. Don't skip rest days — overtraining can lead to injury and burnout.
FAQs
How accurate is this weight loss calculator?
The calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities to estimate calories burned. Results are estimates based on average values — actual calorie burn varies with age, fitness level, metabolism, and exercise intensity. Use this as a planning guide, not a medical prescription.
What is 1 pound of fat in calories?
Approximately 3,500 calories = 1 pound (0.45 kg) of body fat. Therefore, 1 kilogram of fat ≈ 7,700 calories. This is the standard estimate used in this calculator.
How many sessions per week is healthy?
Most health authorities recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. For weight loss, 3–5 sessions of 30–60 minutes is a good starting point. Always listen to your body and allow adequate recovery time.
Is it safe to lose more than 1 kg per week?
Losing more than 1 kg (2.2 lbs) per week through exercise alone is difficult and generally not recommended. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and metabolic slowdown. The calculator highlights the safe range of 0.5–1 kg/week as a reference.
Can I use this calculator for imperial units?
Yes! The calculator fully supports both metric (kg) and imperial (lbs) systems. Simply toggle the unit system at the top of the form — the calculator will automatically adjust defaults and convert values for accurate results.