According to a recent survey conducted by the American Psychological Association, 42% of US adults have reported undesired weight gain since the beginning of the pandemic, with an average gain of 2.9 pounds! 😲 While gaining a few pounds is quite natural given the challenges we faced during the last year, it does bring other health complications with it. We all know about the increasing risk of hypertension, heart diseases, and type 2 diabetes that comes with extra weight. 😟

As more and more people are getting vaccinated, we all are hopeful that things will go back to normal very soon. Now is the perfect time to get back to our pre-pandemic routine and start taking care of our health again.

And to help you on your journey towards your pre-pandemic fitness, we have created this Post-Pandemic Weight Loss Calculator. Just tell us how much weight you want to lose and your favorite activity. We will tell you how much time you need to spend on each of those activities to achieve your target weight in the best and the safest way. We can also recommend some activities if you are not sure about what to choose.

So pick up your bicycle, your volleyball, or your yoga mat, and leave the rest to us! 😎

Quarantine-15: Pandemic weight gain

The last year has been stressful for all of us. Uncertainty due to the pandemic, managing balance between family and work, confinement, and isolation. Adding to all that was working from home, a sedentary lifestyle, and boredom. No wonder we found comfort binging on our favorite shows with a box of cookies and a glass of our favorite drink. Sometimes, maybe boxes of cookies and bottles of drink. 😉

The result, well, we all know, weight gain. So, if you are someone who is struggling to lose the weight gained during the pandemic, you are not alone! After all, we felt motivated to create this tool, and you did not accidentally stumble on this page. So that makes at least the three of us. 👩‍👧‍👧

As a matter of fact, weight gain during the pandemic is so common, that people have started to use the word "quarantine-15" for the 15-pound weight gain during the quarantine period.

Going back to a healthier/active lifestyle

According to the latest CDC (Centers for Disease Control and Prevention) guidelines, fully vaccinated Americans may resume their pre-pandemic activities and stop wearing masks. Another great milestone in the battle against COVID is the CDC endorsing the use of the Pfizer-BioNTech vaccine in US adolescents aged 12-15. About 35 percent of Americans are already fully vaccinated. As more and more Americans get their vaccine shots, the hopes of a faster return to a full reopening of society are rising. 🤗

Now that we can get back to some sense of normalcy, it is time to leave the house after months of confinement. Time to overcome our anxiety, get dressed, and go out. 🌳 Time to start enjoying all the activities that we have longed for! And also time for us to start taking care of our health again and address our post-pandemic body insecurities.

However, don't rush back into any fast weight-loss traps, like crash diets or excessive exercise. Start with making small changes to your daily routine. It will go a long way in maintaining a healthy lifestyle. Try to pick activities that you enjoy, and be sure not to overdo them.

How to use the post-pandemic weight loss calculator?

Let us see how our post-pandemic weight loss calculator can help you plan your post-pandemic weight loss regime.

  1. Set your weight loss goal: Input your current weight and your target weight in the respective fields. Choose your weight loss pace. Remember, 1 kg (2.2 lb) = 7,700 calories, i.e., to lose 1 kilo (or 2.2 lb) of fat, you need to burn around 7,700 calories.

  2. Plan your regime: You can choose whether you want to select your favorite activity (sport) or you want us to suggest you a regime based on your schedule.

  3. Choose your favorite activity: Select your favorite sport or activity from various options. Tell us how much time you want to spend on that activity per session or how many sessions per week you are planning to do. We will tell you in how many weeks you can achieve your target weight.

  4. Let us suggest you something: If you are not sure about how to plan your regime, let us do it for you. Tell us how much time you have for sports, and enter the exercise time per session and sessions per week in the respective fields. We will suggest a range of activities that you can choose from to achieve your weight loss goal.

  5. Follow through: Now follow through with your weight loss regime and get a healthier version of yourself in weeks. 👍

Remember, every activity has a different metabolic equivalent of task (MET). MET is a measure of how much energy we burn during a specific activity than sitting quietly. So, if you choose an activity with a higher MET, you will lose weight at a faster pace.

The Science of weight loss

To lose weight, you need to maintain a calorie deficit. A calorie is the unit of energy that we get from our food and drinks. Our body needs energy to perform basic functions essential to keep us alive, such as breathing, maintaining body temperature, blood circulation, etc. We also need the energy to digest our food. In addition, every physical activity that we perform, including basic household chores or exercising, also burns calories. The idea of calorie deficit is to consume fewer calories than we burn.

If you provide your body fewer calories than it needs to support these activities, you put your body into a calorie deficit. Maintaining a calorie deficit for an extended period results in weight loss. On the other hand, if you regularly provide your body more calories than it needs to support these functions, you will gain weight.

In general, a weight loss of 0.5-1 kilogram per week is considered safe. A faster weight loss sounds like a tempting idea but may result in muscle loss and is generally unsustainable.

Don't spread yourself too thin

A common and easy to make mistake when it comes to losing weight is trying to change your whole life at once. So you're not only buying a gym membership, bringing 7 kilos of vegetables to your home, scheduling yourself a 40-minute-long meditation every day in the morning, but also drinking green tea instead of coffee and switching cow milk to plant milk. You end up frustrated, disappointed, and angry with yourself. Why is that? Too many habits changing at once!

The human mind doesn't like changes. That's why, if we're working on changing habits in our life, we get the best results when we change one thing at a time. Introduce it to ourselves, get familiar with it, and once we're feeling comfortable with the change — we can try another thing.

That's what we stress in our calculator. Pandemic has been a lot of pressure for all of us, now let's take it smart & slowly. Try the activity you've planned — once you feel like it's your thing, move to another small change. Remember, every journey starts with the first step.

How to shed off those extra pounds?

In general, a calorie deficit of 500 calories per day is sufficient for weight loss without significantly affecting your energy levels. There are two ways to create a calorie deficit; take fewer calories than your body needs and increase your activities to spend more calories. The ideal way is to find a combination of both according to your specific conditions. However, we do have some friendly advice to help you get a healthier version of yourself.

  • Keep your weight loss goal realistic: It is essential to keep your weight loss target realistic. Also, remember that your goal should be to be healthy. Start with making minor changes to your diet. Try to maintain a healthy sleep-work-eat-activity routine. Keep track of your weight and activities. You can use our calculator to help you with that. ❤️❤️

  • Try to make healthy eating choices: Try to replace simple carbohydrates with complex carbohydrates. Swapping simple food items like white rice with brown rice or white bread with whole wheat bread, or cornflakes with oats can make a lot of difference. Eat more vegetables and fruits. Avoid sugary drinks and junk food. Don’t stock them in your pantry. Otherwise, you won’t be able to resist. If you have already bought them, share them with others. You will feel good about it! 😇😊

    You can use our macronutrient calculator as your personal diet companion.

  • Try to maintain an active lifestyle: We know it is easier said than done. When you are living in a studio apartment, there is not much space to move around. But try to find some activity that you can do to be active throughout the day. For example, taking stairs instead of the lift, not using the remote for changing channels, or stop using chairs while you work! Besides, there are plenty of exercises that you can do at home like skipping, push-ups, planks, yoga, dancing, etc. 💃🏃‍♂️

  • Find a weight loss buddy: It is very easy to lose motivation when the scale doesn’t budge. But that is quite natural. However, always remember that you are not alone on this journey. There are millions of us out there trying to do the same and failing most of the time. So, reach out and find a buddy to keep both of you motivated and committed to your weight loss goal. 🧑‍🤝‍🧑

  • Try to stick to your regime: You have worked out a plan, and it is great! But unless you stick to your plan and follow through, it is not going to work. In general, we are more likely to be successful with behavioral change if we make small successive goals. Hence, start with making small changes to your daily routine. And don't forget to reward yourself when you achieve your goal.😊😊

Rita Rain, Purnima Singh, PhD and Aleksandra Zając, MD
Got fluffier during the pandemic? Don't worry! This calculator will help you choose sports and estimate exercise time, which will enable you to lose your post-pandemic weight surplus. It assumes your current calorie intake equals your total daily energy expenditure (that's fancy for "you don't eat more than you need").
Your goal 🏃‍♀️
Current weight
Target weight
Weight loss pace
normal: 0.5 kg (1.1 lb) / week
Sports 🤸🏻‍♂️
You know
🕒 how much time you have for sports
Exercise time
/ session
/ week
Exercise time
/ week
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