Ideal Weight Calculator Lose weight, gain weight, maintain weight?

Ideal Weight Calculator Lose weight, gain weight, maintain weight?

How can one lose weight, maintain weight or gain weight? Our calculator will help you with the numbers.
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The calculations are indicative

Ideal weight calculator: slim, gain, or maintain weight? 

The ideal weight calculator will help you with numbers related to gaining, losing or maintaining weight. 

Diet (food, food) and liquids. Each ingredient has its own energy load and this should be taken into account when we want to create a picture of our calorie intake and expenditure. 

Especially when...

Here is a question: how can one lose weight? On the Internet, you will find many articles focused on this topic. The issue revolves around exercise and diet. 

These two components together accompany each other approximately 50:50. 

If we want visible results we cannot ignore either. 


  1. Because exercise alone is not enough, we also need to eat (well).
  2. Because diet alone is not enough, we also need to move (if we go about it sensibly and healthily, not reductively).

Of course, we are aware of several situations in which the intention may be to correct/adjust or reduce weight. Also, changing the distribution and proportion of fat and "converting" it into muscle mass.

We can do without numbers...

In the long run, we can roughly assess how we have been eating and whether the food has been balanced.

At the same time, it is important to have a rational and balanced diet that contains all essential nutrients (macro and micro). 

If we are not pro athletes or we don't intend to add pounds of muscle mass to our bodies, we don't need to focus on any special diets. 

Value can help us. 

This value describes how much energy we should take in at the first moment, regardless of certain goals.

The second moment, the value already determines the approximate value of the daily caloric intake. 

Between these values balances the intention - weight loss, maintenance, weight gain...

The targeting, the value of the daily energy intake and the caloric data of the food are then common items. 

The calculator will then give us an approximate measure of the energy around which we should move.

Why only an approximation? 

No internet calculation is accurate. Our body, metabolism and all the processes in the body are influenced by variables that cannot be included in a simple calculation.

Also helpful are the approximate values of energy expenditure given in the table.

Table: Energy expenditure in kJ and fat loss in grams for a person weighing 70 kg during one hour of activity

Approximate energy consumption and fat loss in a person with 70 kg body weight / per hour
Activity kJ/hour kcal/hour fat loss g/hour
Basal metabolism 294 70 10
Sleep 294 70 10
Cleaning/tidying 900 215 30
Cooking 800 191 26
Driving 480 115 16
Walking 5 km/hr. 850 203 29
Run 9 km/hr. 2800 669 95
Bicycle 9 km/hr 1100 236 37
Dance 2000 478 68
Aerobics 1800 430 59
Basketball 2400 574 80
Volleyball 1200 287 40
Tennis 1700 406 57
The values are only approximate and vary from person to person.

We know that when we want to lose weight, we need to take in slightly less energy than we need during the day. 

If our intention is the opposite, i.e. to gain weight, we will consume more calories than we need for the day. 

It is also called negative or positive energy balance

To maintain the same body weight = balanced energy. 

Also directly related is the composition of our diet and therefore the ratio of nutrients (macro- and micro-nutrient content). 

Basically, the idea is that the distribution of essential nutrients, i.e. proteins, fats and sugars, should roughly follow our intent.

Macronutrients = proteins, fats and sugars.

The recommended composition of the diet and essential nutrients in the diet is approximately 10% protein : 26% fat : 64% sugars. Which is approximately 0.8 g protein : 1 g fat : 6.5 g carbohydrate - per 1 kg body weight for 1 day.

An example is the nutrient distribution recommendations for physical activity groups: 

  • P - Protein, F - Fats, CS - carbohydrates/sugars
  1. bežná aktivita = P 10 - 15 % : F 15 - 30 % : CS 55 - 75 %
  2. vytrvalostné aktivity = P 15 % : F 25 % : CS 60 %
  3. rýchlostné športy = PB 10 - 25 % : F 15 - 30 % : CS 55 - 60 % 
  4. silové športy = P 20 % : F 30 % : CS 50 %

NOTE: let's also not forget to drink adequately. This must be adapted not only to the physical activity, but also to the season. 

More Health Library articles to supplement the information:

Table: some types of activities and their approximate energy requirements for one hour of activity for a person weighing around 70 kg

Activity kJ/hour kcal/hour
Sitting, watching TV 418 100
Ironing 669 160
Shopping 1205 288
Lawn mowing - mower 1297 310
Walking the dog 883 211
Crossfit walking 1757 420
Walking in the mountains 2050 490
Race walking 1912 457
Bicycle 16 km/h 1757 420
Skating 2063 493
Horse riding 790 189
Yoga 1167 279
Circuit training 2050 490
Soccer 2916 697
Hockey 2598 621
Swimming 1590 380
Gardening 1176 281
Raking 1268 303
Sex 1230 294

Other useful calculators:

Important notice:

Please remember that the results of our health calculators and analyzers are for guidance purposes only. They are not a substitute for a professional examination or the advice of a doctor, pharmacist or other health care professional.

Each person is unique, and everyone's needs may vary. Calculators and analyzers have limitations and do not provide a comprehensive individual view of health.

Their use is at your own risk. Neither the site operator nor the author is responsible for misuse and misinterpretation of information obtained through their use. By using the calculators and analyzers, you agree to these terms and conditions and neither the operator nor the author shall be liable for any consequences.

You are advised to consult a professional for your medical condition. Remember that health is an important topic and any decisions should be made in consultation with a professional.

This calculator/analyzer is not a medical tool or medical aid. Consult your doctor about your health problem.

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