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Weight Loss Formula:
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The Best Weight Loss Calculator Australia estimates your daily calorie needs for effective weight loss based on your basal metabolic rate (BMR) and physical activity level (PAL), creating a 500-calorie deficit for sustainable weight loss.
The calculator uses the formula:
Where:
Explanation: The Mifflin-St Jeor equation calculates BMR, which is then multiplied by your activity level to determine total daily energy expenditure. A 500-calorie deficit creates sustainable weight loss.
Details: A 500-calorie daily deficit is recommended by health authorities for safe and sustainable weight loss of approximately 0.5kg per week, which is more likely to be maintained long-term.
Tips: Enter your current weight in kg, height in cm, age in years, select gender and physical activity level. For accurate results, use your most recent measurements and be honest about your activity level.
Q1: Why 500 calories deficit?
A: A 500-calorie daily deficit creates approximately 3500 calories deficit per week, which equals about 0.5kg of fat loss, considered safe and sustainable.
Q2: What if I want to lose weight faster?
A: While larger deficits may lead to faster weight loss initially, they're harder to maintain and may cause muscle loss. Consult a healthcare professional before attempting larger deficits.
Q3: How accurate is the BMR calculation?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas for the general population, though individual variations exist.
Q4: Should I eat back exercise calories?
A: The PAL factor already accounts for your regular exercise. The calculated amount includes your total daily energy needs minus the 500-calorie deficit.
Q5: When should I recalculate my needs?
A: Recalculate every 4-6 weeks or after significant weight changes (5+ kg) to ensure your calorie target remains appropriate for continued progress.