Target weight and calorie intake: lose weight or gain weight? (calculator)

Target weight and calorie intake: lose weight or gain weight? (calculator)

How to lose weight, maintain weight or gain weight? Our calculator will help you with the numbers.
Enter your body stats
The calculations are indicative

Target weight calculator: lose weight, gain weight, maintain weight?

The Target Weight Calculator will help you with the numbers around gaining, losing or maintaining weight.

Diet, fluids, each component has its own energy load. We should take it into account when we want to create an overview of our calorie intake and expenditure.

Especially when...

There are many articles on the internet and on our website that focus on this topic. The issue revolves around exercise and diet.

Both of these components together complement each other approximately 50:50.

If we want visible results, we cannot ignore either one.


  1. Because exercise alone is not enough. We need to eat well too.
  2. Because diet alone is not enough. We need to move too.

Often the goal is weight loss or converting fat stores into muscle mass.

We can do without the numbers...

In the long term, we can roughly evaluate our own diet.

A rational and balanced diet that contains all the essential nutrients (macro and micro) is important.

If we are not professional athletes, we do not need to focus on any special diets.

The values are sufficient as a guide.

The first value expresses how much energy we should take in regardless of our goals.

The second value determines the approximate daily caloric intake.

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

Daily energy intake and food calorie data are related.

The calculator will determine the approximate energy level around which we should be moving.

Why just an approximation?

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

Approximate values of energy expenditure are also helpful and are given in the table.

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

Approximate energy expenditure and fat loss for a 70 kg person in one hour
Activity kJ/hour kcal/hour Fat loss g/hr
Basal metabolism 294 70 10
Sleep 294 70 10
Cleaning 900 215 30
Cooking 800 191 26
Driving 480 115 16
Walking 5 km/hr 850 203 29
Running 9 km/hr 2800 669 95
Cycling 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
Values are approximate and vary for each person

When losing weight, we need to take in less energy than we need during the day.

When gaining weight, we consume more calories than we would need for the day.

This is referred to as a negative or positive energy balance.

A balanced energy balance is used to maintain the same body weight.

The composition of our diet and the ratio of nutrients to energy intake are also related.

The distribution of essential nutrients (proteins, fats and sugars) should match our goal.

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. This translates to approximately 0.8 g protein, 1 g fat, 6.5 g carbohydrate per kg body weight per day.

Examples of nutrient distribution recommendations for physical activity groups are:

  1. Normal activity = Protein 10-15% : Fat 15-30% : Carbohydrate/sugar 55-75%
  2. endurance activities = Protein 15% : Fat 25% : Carbohydrate/sugar 60%
  3. Speed sports = Protein 10-25 % : Fat 15-30 % : Carbohydrate/sugar 55-60 %
  4. strength sports = Protein 20% : Fat 30% : Carbohydrates/sugars 50%

Don't forget to drink adequately. Adapt it to the physical activity and the season.

More articles to complete the information:

The table lists some types of activities and their approximate energy requirements for one hour of activity for a person weighing around 70 kg

Activity kJ/hr kcal/hr
Sitting, watching TV 418 100
Ironing 669 160
Shopping 1205 288
Lawn mowing with lawn mower 1297 310
Dog walking 883 211
Walking in the field 1757 420
Walking in the mountains 2050 490
Race walking 1912 457
Cycling 16 km/h 1757 420
Skating 2063 493
Horse riding 790 189
Yoga 1167 279
Circuit training 2050 490
Football 2916 697
Hockey 2598 621
Swimming 1590 380
Gardening 1176 281
Digging 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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