⚖️Weight Loss Calculator

Sustainable Weight Loss: 0.5kg Per Week

The Australian Department of Health recommends a steady weight loss of about 0.5 kilograms per week. This is best achieved through a combination of reduced energy intake and increased physical activity. Our calculator helps you find your 'Total Daily Energy Expenditure' (TDEE) and suggests a safe deficit. Slow, consistent progress is more likely to be maintained long-term in the Australian lifestyle.

Department of Health – Healthy Weight

The Australian Dietary Guidelines

Maintaining a healthy weight involves choosing a wide variety of nutritious foods from the five groups: vegetables, fruit, grains, lean meats, and dairy. The guidelines emphasize limiting 'discretionary' foods high in saturated fat and added sugars. Use our tool to calculate your target intake, then focus on filling that budget with fresh, seasonal Australian produce to optimize your health.

NHMRC – Australian Dietary Guidelines

Physical Activity for Weight Management

Australia's physical activity guidelines recommend at least 2.5 to 5 hours of moderate-intensity activity each week. With Australia's beautiful climate, activities like coastal walking, cycling, or ocean swimming are great ways to burn extra calories. Our tool allows you to input your activity level, showing you how much more you can eat while still losing weight if you stay active.

Department of Health – Physical Activity

How many kilojoules should I eat to lose weight in Australia?

In Australia, energy is often measured in kilojoules (kJ). 1 calorie equals 4.18 kJ. To lose 0.5kg a week, you generally need a daily deficit of 2,000 to 2,500 kJ. Our calculator provides results in both calories and kilojoules to help you read Australian food labels accurately and stay within your target range for the day.

Can my Australian GP help with weight loss?

Absolutely. Under Medicare, your GP can provide a 'Chronic Disease Management Plan' if you have a weight-related condition, which may give you rebated access to a dietitian or exercise physiologist. This tool gives you the data (current BMI, goal weight, calorie needs) to start that professional conversation and build a plan tailored for you.

What is the 'National Obesity Strategy' in Australia?

It is a 10-year framework (2022–2032) to prevent and reduce overweight and obesity in Australia. It focuses on creating healthier food environments and more active communities. By using this calculator, you are taking a personal step that aligns with this national goal of improving the health and longevity of all Australians.

Calorie Basics

1 kg of body fat contains approximately 7,700 calories. To lose weight, you need to create a calorie deficit - burning more calories than you consume.

Safe Rates

Safe and sustainable weight loss is typically 0.5-1 kg (1-2 lbs) per week. Faster weight loss may lead to muscle loss and nutritional deficiencies.

Why does my weight fluctuate so much?

Daily fluctuations of 1-2 kg are normal due to water retention, food in digestive system, sodium levels, and menstrual cycle. Focus on the weekly trend, not daily weight.

Should I exercise on an empty stomach?

Fasted exercise may burn slightly more fat, but the difference is minimal. The most important thing is to exercise consistently at whatever time works for you.

Why did I stop losing weight (plateau)?

Plateaus are normal! As you lose weight, your basal metabolism decreases. You may need to reduce calories by 100-200 or increase physical activity. Also check if you're tracking all calories accurately.

How long does it take to see results?

Initial scale changes may appear in 1-2 weeks (mostly water). Visible results in the mirror typically take 4-8 weeks. Others may notice in 8-12 weeks. Be patient and consistent!