FatCalc

Calculators for Body Fat and Weight Management

The main theme of this app is body fat, an excess of which could lead to diabetes, hypertension and coronary artery disease. Use the online calculators in this app to make a personal assessment of your health risk status and manage your weight. Click on any of the links below to open a calculator for the type of calculation you wish to perform.

PhotoCalorie Deficit Calculator for Weight Loss
What would be a realistic weight loss goal for you? Find out and discover how long it would take for you to reach it.
PhotoCalorie Calculator for Weight Management
This calorie calculator accurately determines the daily calories and macros needed to reach your weight loss or weight gain goal within a realistic time frame and maintain it.
PhotoBody Fat Calculator
This body fat calculator estimates your body's percentage of body fat and discovers how much you would need to weigh for a healthy amount of body fat.
PhotoMaximum Fat Loss Calculator
Determines the amount of calories needed to optimize the reduction of body fat while preserving muscle mass.
PhotoTDEE Calculator
This calculator can determine your total daily energy expenditure (TDEE) and is accurate for all age groups, including young children.
PhotoMacro Calculator
Calculates your macronutrient requirements based on your calorie intake and diet type. Track your macros instead of counting calories.
PhotoA Body Shape Index Calculator
Calculates your ABSI; a body shape index of your body and estimates your mortality risk. A pear shaped body is healthier than an apple shaped body. Find out why.
PhotoBody Fat Calorie Burn Calculator
Want to burn fat calories? Use this calculator to plan your physical activities to reach your goal.
PhotoBMI Calculator for Children and Adults
Calculates Body Mass Index designed for both children and adults.
PhotoWaist-To-Hip Ratio Calculator
Calculates your Waist-to-Hip ratio and compares your risk against a chart formulated by the WHO.
PhotoMeasurement Conversions
Quick conversion of US and Metric measurements ideal for household use.

When you want to lose weight, what is the weight you want to lose made of? The obvious answer is 'fat'. Fat can refer to either the biochemical substance that we call fat or to the tissues that stores this substance. The storage tissue is called 'adipose tissue'.

Adipose tissue consists of specialised cells called adipocytes that contain a large globule of the biochemical substance. Biologists refer to the globule as the 'lipid droplet' made of triglyceride. Triglyceride is the substance you are actually talking about when you say you want to lose some weight.

Losing fat depends on the total balance between the amount of fat you burn and what you store over time. Storing fat is something your body does all the time; even while you're in an energy deficit, your body will switch between storing and burning fat. So to lose fat, you have to keep fat oxidation or fat burning at a higher rate than fat storage.

Common Misconceptions About Fat Loss

One common myth is that fat can be converted into muscle. Fat and muscle are two distinct tissue types; one cannot be directly converted into the other. However, losing fat and building muscle simultaneously can give the appearance of a more toned and defined physique.

Another misconception is that you can spot-reduce fat from specific body areas. Unfortunately, targeted fat loss is not possible. When you lose weight, your body decides where to burn fat based on genetic and hormonal factors. Exercising targeting specific areas may help tone and strengthen the underlying muscles, but it won't specifically burn fat from those areas.

And, crash diets and extreme calorie restriction are often seen as quick solutions for fat loss. While they may result in rapid weight loss initially, they are not sustainable or healthy in the long term. These approaches can lead to muscle loss, nutrient deficiencies, and a slowed metabolism which makes it harder to maintain weight loss.