Change Your Body Composition
Calculate maintenance calories, fat-loss target and timeline for success
How to achieve your fat-loss target
Your Resting Metabolic Rate is the number of calories your body burns in 24 hours whilst at rest and is also referred to as resting daily energy expenditure (RDEE).
The calculation uses the Katch-McArdle equation and is an estimate. Actual calorie expenditure can vary.
Step 1
Fill in the details below to find out your resting metabolic rate.
Step 2
Now select your activity level.
Sedentary
Little or no exercise
Light activity
Light exercise/sport 1-3 days a week
Moderate activity
Moderate exercise/sport 4-5 days a week
Very active
Hard exercise/sport 6-7 days a week
Extra active
Hard daily exercise/sport
Your maintenance calories are the number of calories you need to consume to maintain your weight (keep it constant), and this takes into account the amount of exercise you say you do.
If you eat below maintenance (a calorie deficit) you will lose weight, if you eat above maintenance you will gain weight.
If your weight changes, your maintenance calories will change too.
Step 3
What is your fat-loss target?
I want to lose this much fat (kg)
In this many weeks
| Fat % | FMI | LMI | Weight (kg) | |
|---|---|---|---|---|
| Current | ||||
| Target |
To reach your target fat loss, you need to be in a deficit of approximately calories per day, meaning a total daily intake of calories.
The calorie target above is an estimate based on the information you have provided. Most people over-estimate the amount of activity they do and under-estimate how much food they eat (which is why they put on fat!) BodyView recommends fat-loss through a sustainable, calorie-controlled diet of not less than 1200 calories a day for women and 1400 calories a day for men. The calorie value we send you will not guarantee fat loss (because it is an estimate based on your claimed activity level) but being in a sustained energy (calorie) deficit over a long period of time will.