How long does it take to lose 10kg
Weight Loss Calculator
Weight Loss Calculator
This weight loss calculator is a great way to determine your daily calorie needs in order to lose the weight you want and reach your ideal weight.
This tool not only gives a recommended calorie intake, it is a goal calculator.
What this means is that it will estimate how long it will take you to lose the weight based on your activity level. Use the guide below when selecting the activity level.
How to Use the Calculator
To use the calculator, select your gender, enter age, current weight, goal weight, height and activity level. Click on calculate to find outhow many calories to consume daily for maintaining weight, losing 1 pound a week or a 2 lb a week weight loss.Scroll down the page for help on determining your activity level.
This weight loss tool will not go below a 1,000 a day calorie diet recommendation. If the recommendation falls below this number, you willreceive a caution instead of the calorie needs.
It estimates the time based on a 1 or 2 pound a week loss, not any more than that, as this is a sustainable weight loss goal. If you are determined to lose weight,and keep it off, then you want to do it at a pace that will allow you to keep it off for life.
Remember to come back to this page often as you lose weight and estimate how much longer it will take to reach your goal. Your calorie budgetwill change as your weight changes so be sure you are adjusting as you lose weight.
Activity Level Guide
Use the below information to determine your activity level to get the proper calorie needs for your weight loss goals.
Sedentary
A sedentary activity means little or no exercise in your daily routine. A person living a sedentary lifestyle is often sitting or lying downwhile engaged in an activity like working at a desk, reading, watching television and more. If this sounds like you and you get little to no exercises inyour typical day, then select sedentary in the weight loss calculator.
Somewhat Active
Select "somewhat active" if your lifestyle includes light exercise one to three days a week. Light exercise might be a walk around the block with afriend, cleaning house, or low intense workouts. The rule of thumb is if you can sing a song while doing your workout, then this would be considered alight exercise.
Moderately Active
Use this selection if you do moderate exercise or sports three to five days a week. A moderate workout would be an exercise that quickens your breath, butyou are not out of breath. You can carry on a conversation, but you would not be able to sing a song. The last way to tell is you would start to break outin a light sweat after about 10 minutes into your exercise.
Very Active
This selection would be used if you do hard exercise or sports six to seven days a week. You know you are doing an active workout if you start to breakout in a sweat in just a few minutes. Talking will be difficult you will be breathing rapidly. These activities would include hiking, biking, swimming laps andjogging to name a few.
Extremely Active
An extremely active lifestyle would be if you did hard daily exercise or sports plus physical job or exercise two times a day. So if you do intense workoutsonce (or even twice) a day plus have a physical job, this is the category you would fall into for the weight loss calculator above.
Proper Calorie Intake
Eating the proper amount of calories can help you reduce weight while still getting all the nutrients you need. Losing weight is not just a matter of reducingcalories and hoping for the best.
A person must determine the proper amount of calories for their age, weight, gender and activity level. In addition, a person needs to ensure they are not goingto low on their calorie intake.
How Many Calories Do You Need?
The amount of calories needed for each person to lose weight is based on several factors.
The above calculator uses the information you provide such as age,gender, and current activity level to determine a safe number of calories to eat daily in order to lose the weight and reach your goal.
To lose the weight and, heres the important part, keep the weight off, you want to not cut food intake drastically.
Although the above weight loss calculator will go down to 1,000 calories per day (and no lower), the American College of Sports Medicine recommendsthat women eat no fewer than 1,200 calories per day and that men eat no fewer than 1,800 calories per day.Check with your doctor if you plan on reducingyour calories lower that these recommendations.
Calories Too Low?
When reducing calories to lose weight dont go too low. Extreme calorie restriction can impact your health and prohibit your ability to lose weight.When you limit your calories too much, you may not be getting all the necessary nutrients you need from the foods you are eating.
Calorie reduction that is too low can reduce leptin according to research. Leptin is a hormone that helps to regulate appetite. Low levels of this may lead tohunger which can lead to overeating when hunger levels go too low.
Research also shows that low-calorie dieting increases stress and the release of the stress hormone, cortisol. This release of the stress hormone may cause the bodyto conserve energy and lows down the metabolism to fight against what the body perceives as starvation. Basically, the body is going into a survival mode.While you might think that cutting calories even more than what is recommended is sure way to lose weight, the changes in your body and stress levels could cause weight gain.
Losing Weight Through Exercise
To sustain your weight loss, you should aim for losing 1 2 pounds per week. To reach the 1 2 pound goal, a person should reduce calories by 500 to 1000 calories per day.
However, this calorie reduction may take you below the recommended calorie intake. So how are you supposed to lose weight?
Adding exercise in your daily routine can help you reach your weight loss goals. The calories burned during exercise contribute to the calorie deficit you need for weight loss.
By combining reduced calorie intake with an exercise routine, you can lose the 1 2 pounds you are aiming for. With exercise, you can still lose weight without severelylimiting your calorie intake. This will prevent your metabolism from slowing and ensure your rate of weight loss remains steady.
Additional Calculators
Here are more free online calculators on this site. In addition tothese online tools, check out the
weight loss toolspage for some offlinespreadsheets you can download to help you lose weight.
BMI CalculatorThis online tool will give you your Body Mass Index (BMI). The BMI isused as a tool to gage if you have potential health risks due to yourcurrent weight.
BMR CalculatorThe Basal Metabolic Rate calculator will help you determine yourcalories needs based on your age, gender, height, weight and activitylevel.
Exercise Calorie CalculatorFind out how many calories you burned during your workout with thisfree online tool.
Ideal Body WeightHere's a calculator that will approximate your ideal body weight. Thisone uses the Miller formula and adjusts for frame size.
Additional Articles
Weight Loss TipsIf you want to lose weight but are not sure where to start, then check out this article. These tips will help you understand what changes you need to make inyour life to get fit and healthy.
Exercise TipsWith any weight loss plan, adding exercise can help you reach your goals sooner. So use these tips to get started with your workout routines.
Body Mass Index CalculationYour BMI, or Body Mass Index, is tool used to determine if you are at a health risk due to your current weight.Find out how it's calculated and see if you are at risk.
How Long Does It Take to Lose Weight?
Factors like age, gender, and your starting point can affect how long it takes you to lose weight. The timeframe can also depend on how many calories you take in relative to how many you spend.
Whether you want to lose weight for a special occasion or simply improve your health, weight loss is a common goal.
To set realistic expectations, you may want to know what a healthy weight loss rate is.
This article explains the factors that affect how long it may take you to lose weight.
Weight loss occurs when you consistently consume fewer calories than you burn each day.
Conversely, weight gain happens when you consistently eat more calories than you burn.
Any food or beverage you consume that has calories counts toward your overall calorie intake.
That said, the number of calories you burn each day, which is known as energy or calorie expenditure, is a bit more complicated.
Calorie expenditure is composed of the following three major components (
- Resting metabolic rate (RMR). This is the number of calories your body needs to maintain normal bodily functions, such as breathing and pumping blood.
- Thermic effect of food (TEF). This refers to the calories used to digest, absorb, and metabolize food.
- Thermic effect of activity (TEA). These are the calories you use during exercise. TEA can also include non-exercise activity thermogenesis (NEAT), which accounts for the calories used for activities like yard work and fidgeting.
If the number of calories you consume equals the number of calories you burn, you maintain your body weight.
If you want to lose weight, you must create a negative calorie balance by consuming fewer calories than you burn or burning more calories through increased activity.
SUMMARY:Weight loss occurs when you consistently consume fewer calories than you burn each day.
Several factors affect the rate at which you lose weight. Many of them are out of your control.
Gender
Your fat-to-muscle ratio greatly affects your ability to lose weight.
Because women typically have a greater fat-to-muscle ratio than men, they have a 510% lower RMR than men of the same height (
This means that women generally burn 510% fewer calories than men at rest. Thus, men tend to lose weight quicker than women following a diet equal in calories.
For example, an 8-week study including over 2,000 participants on an 800-calorie diet found that men lost 16% more weight than women, with relative weight loss of 11.8% in men and 10.3% in women (
Yet, while men tended to lose weight quicker than women, the study didnt analyze gender-based differences in the ability to maintain weight loss.
Age
One of the many bodily changes that occur with aging is alterations in body composition fat mass increases and muscle mass decreases.
This change, along with other factors like the declining calorie needs of your major organs, contributes to a lower RMR (
In fact, adults over age 70 can have RMRs that are 2025% lower than those of younger adults (
This decrease in RMR can make weight loss increasingly difficult with age.
Starting point
Your initial body mass and composition may also affect how quickly you can expect to lose weight.
Its important to understand that different absolute weight losses (in pounds) can correspond to the same relative (%) weight loss in different individuals. Ultimately, weight loss is a complex process.
The National Institutes of Health (NIH) Body Weight Planner is a useful guide to how much you can lose based on your initial weight, age, sex, and how many calories you take in and expend (
Although a heavier person may lose double the amount of weight, a person with less weight may lose an equal percentage of their body weight (10/250 = 4% versus 5/125 = 4%).
For example, a person weighing 300 pounds (136 kg) may lose 10 pounds (4.5 kg) after reducing their daily intake by 1,000 calories and increasing physical activity for 2 weeks.
Calorie deficit
You must create a negative calorie balance to lose weight. The extent of this calorie deficit affects how quickly you lose weight.
For example, consuming 500 fewer calories per day for 8 weeks will likely result in greater weight loss than eating 200 fewer calories per day.
However, be sure not to make your calorie deficit too large.
Doing so would not only be unsustainable but also put you at risk for nutrient deficiencies. Whats more, it might make you more likely to lose weight in the form of muscle mass rather than fat mass.
Sleep
Sleep tends to be an overlooked yet crucial component of weight loss.
Chronic sleep loss can significantly hinder weight loss and the speed at which you shed pounds.
Just one night of sleep deprivation has been shown to increase your desire for high-calorie, nutrient-poor foods, such as cookies, cakes, sugary beverages, and chips (
One 2-week study randomized participants on a calorie-restricted diet to sleep either 5.5 or 8.5 hours each night.
Those who slept 5.5 hours lost 55% less body fat and 60% more lean body mass than those who slept 8.5 hours per night (
Consequently, chronic sleep deprivation is strongly linked to type 2 diabetes, obesity, heart disease, and certain cancers (
Other factors
Several other factors can affect your weight loss rate, including:
- Medications. Many medications, such as antidepressants and other antipsychotics, can promote weight gain or hinder weight loss (
14 ). - Medical conditions. Illnesses, including depression and hypothyroidism, a condition in which your thyroid gland produces too few metabolism-regulating hormones, can slow weight loss and encourage weight gain (
7 ,15 ). - Family history and genes. There is a well-established genetic component associated with people who have overweight or obesity, and it may affect weight loss (
16 .17 ). - Yo-yo dieting. This pattern of losing and regaining weight can make weight loss increasingly difficult with each attempt, due to a decrease in RMR (
18 ).
SUMMARY:Age, gender, and sleep are just a few of the many factors that affect weight loss. Others include some medical conditions, your genetics, and the use of certain medications.
With innumerable weight loss diets available all promising impressive and quick results it can be confusing to know which one is best.
Yet, though creators and proponents deem their programs superior to the rest, theres no single best weight loss diet (
For example, low-carb diets like keto may help you lose more weight initially, but studies find no significant differences in weight loss in the long term (
What matters most is your ability to stick to a healthy, reduced-calorie eating pattern (
However, following a very low calorie diet for long periods is difficult for many people and the reason why most diets fail (
To increase your chances of success, only moderately reduce your calorie intake, individualize your diet according to your preferences and health or work with a registered dietitian.
Combine diet with exercise, including both aerobic and resistance training, to maximize fat loss and prevent or minimize muscle loss (
By eliminating highly processed foods and incorporating more healthy, whole foods, such as vegetables, fruits, whole grains, healthy fats, and proteins, you can further promote weight loss and your overall health.
SUMMARY:Adhering to a weight loss diet is difficult for most people. Regardless of your goals, choose a dietary pattern based on your individual preferences and health status.
While most people hope for fast, rapid weight loss, its important that you dont lose too much weight too quickly.
Rapid weight loss can increase your risk of gallstones, dehydration, and malnutrition (
Other side effects of rapid weight loss include (
- headaches
- irritability
- fatigue
- constipation
- hair loss
- menstrual irregularities
- muscle loss
Though weight loss may occur faster at the start of a program, experts recommend a weight loss of 13 pounds (0.451.36 kg) per week, or about 1% of your body weight (
Also, keep in mind that weight loss is not a linear process. Some weeks you may lose more, while other weeks you may lose less or none at all (
So dont be discouraged if your weight loss slows or plateaus for a few days.
Using a food diary, as well as weighing yourself regularly, may help you stay on track.
Research shows that people who employ self-monitoring techniques, such as recording your dietary intake and weight, are more successful at losing weight and keeping it off than those who dont (
SUMMARY:Losing weight too quickly can lead to problems like gallstones, muscle loss, and extreme fatigue. Experts recommend a moderate weight loss of 13 pounds (0.451.36 kg) per week, or about 1% of your body weight.
Weight loss occurs when you eat fewer calories than you burn.
Many factors affect your weight loss rate, including your gender, age, starting weight, sleep, and the extent of your calorie deficit.
Aiming to lose 13 pounds (0.451.36 kg) per week is a safe and sustainable way to reach your goals.
