BLOKE FITNESS — Body Composition, Fat Loss & Energy Estimator V4.2

BODY COMPOSITION, FAT LOSS & ENERGY ESTIMATOR

Estimate Your Target Weight, Fat Loss, Timeframe and Daily Energy Needs

Enter your weight, body-fat estimate, target and activity level to see the numbers behind your goal.

Current weight

Weight

50–250 kg

Unit

Estimated current body fat

Choose a visual estimateSelected: 30%

Or enter your own estimate

Use this if you already have a body-fat estimate from a measurement method or assessment.

Body-fat estimates are approximate regardless of method. Visual references are approximate; individual appearance varies.

Target body fat

Choose a targetSelected: 15%

Or enter your own target

Your target must be below your current body-fat estimate.

Your activity level & daily energy expenditure

Choose the level that best describes your current average week. Think about everyday movement, walking, work and structured exercise. PAL means Physical Activity Level — an estimate of habitual activity relative to your resting energy needs.

Which best describes your current average week?

Use current reality, not the level you would like to be at. The 1.70 option is highlighted as the BLOKE FITNESS reference lifestyle, but your current selection is what estimates your current TDEE.

BLOKE FITNESS ACTIVE-LIFESTYLE BENCHMARK

Build toward an active week

Reference PAL ≈ 1.70

90–120 min/day movementWalking and purposeful general movement, averaged across the week.

~20–45 min/day cardio averageEquivalent to roughly 150–300 min/week of moderate aerobic activity, averaged across the week.

Resistance training 2+ days/weekRegular muscle-strengthening work for the major muscle groups.

How to read this: the 90–120 min/day walking/general-movement target is a BLOKE FITNESS practical lifestyle benchmark. The aerobic and resistance references align with widely used adult physical-activity guidance. PAL 1.70 is a modelling reference, not a guarantee of individual TDEE.

Individual days can be higher or lower. The aim is to judge the pattern of your normal week and, where appropriate, progressively build toward a more active lifestyle.

Estimated target weight—

Estimated fat to lose—

Target body fat—

Current → Target

CURRENT

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Estimated body fat—

Estimated fat mass—

Estimated lean mass—

→

SELECTED TARGET

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Target body fat—

Estimated target fat mass—

Lean mass—

BODY-COMPOSITION CHANGE

Current

Lean —Fat —

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Target

Lean —Fat —

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Your estimated target weight is based on reaching the selected body-fat level while maintaining your estimated lean mass — not simply subtracting an arbitrary amount from your scale weight.

What the estimated fat loss represents

Approx. fat-energy equivalent

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Based on approximately 7,700 kcal per kg of body fat.

Educational approximation, not exact physiology.

Mathematical time-to-target estimates

To lose stored body fat, your body needs to make up an energy gap between the energy you use and the energy you take in. This is called an energy deficit.

The examples below show how long your estimated fat-energy requirement would take to cover mathematically at different average daily energy deficits.

500 kcal/day average deficit

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750 kcal/day average deficit

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1,000 kcal/day average deficit

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These are mathematical estimates, not predicted completion dates or calorie recommendations. Real fat loss is not perfectly linear, and a larger deficit is not automatically better or more appropriate.

Estimated daily energy expenditure

Your body uses energy all day — at rest, through normal movement and through exercise. Your estimated total daily energy expenditure (TDEE) is the approximate amount of energy your body uses across a typical day.

Your current activity estimate

Choose a current PAL

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→

BF benchmark lifestyle estimate

Reference PAL 1.70

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Select your current activity level to compare it with the BF benchmark.

Estimated BMR—Energy your body uses at rest to maintain basic functions.

Daily activity & other expenditure—Energy above BMR associated with movement, exercise and your PAL estimate.

Estimated TDEE—Your approximate total daily energy expenditure.

Your energy budget is partly a product of the lifestyle you build. A more active lifestyle can raise estimated daily expenditure while also developing fitness, strength, health and capability. If energy intake is lower than TDEE, the difference creates an energy deficit that your body must make up from stored energy.

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Estimated TDEE

500 kcal/day energy deficit

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Illustrative daily energy intake

If you build to the BF benchmark lifestyle Using reference PAL 1.70 with your estimated BMR.

Benchmark estimated TDEE —

Illustrative intake at a 500 kcal/day deficit —

This shows the theoretical energy budget at the BLOKE FITNESS benchmark. It is a planning estimate, not a guaranteed calorie allowance or prescription.

Physical Activity Level (PAL) is a broad estimate of habitual activity, and TDEE is an estimate rather than a measurement. The amount above BMR should not be interpreted as measured exercise calories.

Calculation basis

Body-fat estimates are approximate. Lean mass is assumed maintained for the target-weight estimate. The fat-energy equivalent uses approximately 7,700 kcal per kg of body fat. BMR is estimated with Katch-McArdle. Physical Activity Level (PAL) is a broad habitual-activity estimate. TDEE is theoretical, and the timeframe comparisons are mathematical rather than guarantees. The illustrative 500 kcal/day energy deficit is not a personal calorie prescription.

Body composition calculator inputs