Excess Weight Calculator

The Excess Weight Calculator estimates your surplus weight using height, current weight, age, gender, and body frame size. This tool helps individuals aiming to lose weight determine exactly how much they need to shed to reach their ideal target. Whether you are starting a new diet, tracking health metrics, or planning a fitness routine, this calculator provides a clear roadmap to your goals with personalized calorie targets.

Enter your height in centimeters
Enter your current weight in kilograms
Enter your age in years
1 = Sedentary, 2 = Lightly Active, 3 = Moderately Active, 4 = Very Active, 5 = Extremely Active

How Excess Weight Is Calculated

Excess weight represents the difference between your current weight and the ideal weight for your height and gender. We primarily use the Hamwi formula, a trusted method in medical settings, to establish your baseline ideal weight.

Men: 48.0 kg + 2.7 kg per inch over 5 feet
Women: 45.5 kg + 2.2 kg per inch over 5 feet

Adjustments:

  • Small Frame: Subtract 10%
  • Large Frame: Add 10%

First, we calculate your ideal weight by applying the Hamwi formula to your height and adjusting for your body frame size. Next, we subtract this ideal number from your current weight to find the excess. Finally, we use your age and activity level to estimate your daily calorie needs for maintenance and weight loss. This combination ensures your targets are tailored to your specific body type and lifestyle.

What Your Excess Weight Means

Your result shows how many kilograms (or pounds) separate you from a medically recommended weight range. This number helps you set realistic goals for your health journey.

  • Normal Weight (0% excess): If your result is zero or negative, you are within a healthy range. Focus on maintaining your current activity level and eating a balanced diet to stay where you are.
  • Slightly Overweight (1% to 10%): You have a small amount of weight to lose. A slight calorie deficit of 300-500 calories per day can help you reach your ideal weight within a few months.
  • Significantly Overweight (20% or more): You may face higher health risks. Use the provided daily calorie limit to create a sustainable deficit, and consider consulting a professional for a structured plan.

Disclaimer: This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider before starting a new diet or exercise program.

Track your progress weekly rather than daily to see consistent trends in your excess weight as you work toward your goal.