Fat Loss Calculator

When embarking on healthy meal plans it is important to have a goal to reach. Often this is measured in weight and the scales become your tracker. However, the scale does not tell you the whole picture all of the time and can in fact be misleading. This is because as you get healthier  the ratio between your muscle and fat may change and therefore you may not see the results of your hard work on the number showing on the scales

Focussing on fat loss can be a far more accurate and inspiring way to measure your progress. By using our body fat calculator and the Harris-Benedict method of taking measurements you are able to assess your body fat percentage.

This fat loss calculator will then enable you to input your statistics to ascertain your fat loss progress.

Calculate Fat Loss





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How to Use the Fat Loss Calculator

This calculator requires you to input your weight, body fat percentage and your goal body fat. You can find out your current body fat percentage by using our body fat calculator. This calculation requires you to measure your waist and neck and women should also measure their hips, then input your body fat percentage into this calculator.


You can use the following chart to decide your goal body fat.


Category                 Women         Men

Essential Fat         10-13%          2-5%

Athletes                   14-20%         6-13%

Fitness                     21-24%         14-17%

Average                   25-31%          18-25%

Obese                       30+%              25+%


Most people will want to be in the average range but many will be increasing their fitness levels and building muscle at the gym. Their goal may be to be within the fitness range. Once you have decided what your goal body fat is, you can input the figure. The calculator will then work out your fat loss.


Weight Loss versus Fat Loss

Most of us talk about losing weight when we change our diet and begin taking an interest in what we are eating. In fact, it isn’t weight that we are really interested in as weight is made up of fat, muscle, organs, and bones. Most people don’t want to lose muscle, what we want to lose is fat. Losing fat is great as it has excellent health benefits such as reducing our risks of heart disease, high blood pressure, high cholesterol and diabetes.


The difficulty can be that as we change our eating habits and follow weight loss meal plans alongside taking more exercise and working out, we can actually increase our weight. This is because muscle is denser than fat. Losing weight can be great but losing fat is always great. During the process, we may gain muscle and that is also great!


Calorie Deficit

The way to lose fat is to have a calorie deficit. One pound of fat contains 3500 calories. Over a week if you eat 3500 fewer calories than you expend then you will lose one pound of fat.


The simple way to look at losing fat is that you need to consume fewer calories than you burn and this is called a calorie deficit. Following a weight loss meal plan can really help you to stick to your daily calories.


Safe Fat Loss

Your body cannot survive on just its fat reserves also known as essential fats. If your fat loss takes you below this safe level then your body will begin to look for other sources of fuel. The first target will be your muscles. This is known as catabolism.


Studies show that a smaller calorie reduction will result in safer fat loss which does not affect your muscle and is easier to maintain over a longer period. Many articles show that men should consume no fewer than 1500 calories daily and women should consume no lower than 1200 calories daily. Of course, your activity levels will have an impact on the number of calories you can consume. 


Building Muscle

Building new muscle is generally better than preventing muscle loss. New muscle will improve your appearance and make you stronger. It will also help you to burn more calories. To increase your muscle you can consider weight lifting or other forms of resistance training. It can be very beneficial for older people to increase their resistance training as muscles can shrink and lose mass as we age.


Foods for Fat Loss

The quality of your healthy meal plan will help you to focus on fat loss. There are some foods that are essential in a good healthy eating meal plan.


Eggs – Eggs are full of protein and biotin, a vitamin that helps the body to process and shift fat.

Oats – Oats are high in fibre and protein meaning that they keep you fuller for longer. They have a low GI level which means they do not cause a surge in your blood sugar levels.

Pineapple – Pineapple contains an enzyme that helps to break down and digest fats.

Yoghurt – Yoghurt contains calcium which metabolises fat. The gut-friendly bacteria helps too.

Brazil Nuts – Brazil nuts are high in Vitamin E which helps to repair your body’s cells and burn fat.


The important factor in promoting fat loss is to focus on measuring fat loss and keeping track of your goals. Dubai Meal plans can help you to follow a healthy meal plan which can promote fat loss and help you to lose weight and get healthier.