Estimate your potential weekly weight loss based on your daily walking or step count, and understand the calories burned.
Your Daily Steps to Weight Loss
Enter your average number of steps per day.
Enter your weight in kilograms (kg).
Enter your height in centimeters (cm).
Sedentary (Little to no exercise)
Lightly Active (Light exercise/sports 1-3 days/week)
Moderately Active (Moderate exercise/sports 3-5 days/week)
Very Active (Hard exercise/sports 6-7 days a week)
Extra Active (Very hard exercise/sports & physical job)
Select your general daily activity level.
Enter a number between 0 and 7.
Estimated Weekly Weight Loss
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—
Calories Burned Daily (Walking)
—
Calories Burned Weekly (Walking)
—
Weight Loss (kg/week)
This calculation estimates the calories burned through walking and converts it to potential weekly weight loss. Assumes a consistent deficit needed for weight loss.
Formula Used:
1. Calories Burned Per Day = METs * Weight (kg) * 3.5 / 200 * Activity_Factor
2. Calories Burned Per Week = Calories Burned Per Day * (Days Tracked / 7)
3. Weight Loss (kg/week) = Calories Burned Per Week / 7700 (approx. calories in 1 kg of fat)
*METs are a measure of the energy expenditure of an activity. A value of 3.5 is used as a baseline for walking.
Weekly Calorie Burn vs. Weight Loss Projection
Visualizing the relationship between daily steps, calories burned, and estimated weight loss over a week.
Estimated Impact of Daily Step Count on Calorie Burn
Daily Steps
Estimated Calories Burned/Day (for 70kg person)
Estimated Weekly Weight Loss (kg)
Daily Step Count Weight Loss Calculator: Your Path to Fitness
What is a Daily Step Count Weight Loss Calculator?
A daily step count weight loss calculator is a specialized tool designed to help individuals estimate the potential amount of weight they can lose by increasing or maintaining a certain number of daily steps. It bridges the gap between physical activity (measured in steps) and metabolic outcomes (calories burned and subsequent weight loss). This type of calculator is invaluable for anyone looking to incorporate walking or increase their general daily movement as a primary strategy for weight management. It provides a tangible, data-driven target, making the often abstract process of losing weight feel more achievable and motivational. It's particularly useful for individuals who prefer walking as their main form of exercise or who have sedentary jobs and aim to increase their non-exercise activity thermogenesis (NEAT).
Who should use it: Anyone aiming to lose weight, improve cardiovascular health, increase daily physical activity, or understand the direct impact of their walking habits on their body composition. Whether you're a beginner starting your fitness journey or an experienced individual looking to fine-tune your routine, this calculator offers personalized insights.
Common misconceptions: A prevalent misconception is that simply counting steps guarantees weight loss without considering other dietary factors. While increasing steps significantly contributes to calorie expenditure, weight loss is a complex equation involving caloric intake versus expenditure. Another misconception is that all steps are created equal; the intensity, terrain, and individual's metabolism play a role. Our calculator uses standard MET values and provides averages to give a clear, though simplified, estimate.
Daily Step Count Weight Loss Calculator Formula and Mathematical Explanation
The core of the daily step count weight loss calculator relies on estimating the caloric expenditure associated with walking and then translating that into potential weight loss. This involves several steps:
Calculating Metabolic Equivalents (METs): METs represent the ratio of your working metabolic rate relative to your resting metabolic rate. A MET value of 1 is equivalent to the energy expenditure of sitting quietly. Walking at a moderate pace typically falls between 2.0 and 4.0 METs, but for a general calculator, we often use a baseline value and an activity factor. Our calculator uses a MET value of 3.5 for walking as a standard, and then applies a broader "Activity Factor" based on the user's overall lifestyle to refine the estimation.
Estimating Calories Burned Per Minute/Hour: A common formula to estimate calorie expenditure is:
Calories Burned per Minute = (METs * Body Weight in kg * 3.5) / 200
Scaling to Daily Steps: This is the trickiest part as steps don't directly equate to minutes of exercise. We estimate the average time taken to achieve a certain number of steps. A common average is around 100 steps per minute for brisk walking, but this varies greatly. Our calculator simplifies this by directly applying the METs, Body Weight, and a general Activity Factor to estimate daily burn. A simplified approach that integrates a general activity factor alongside METs provides a more holistic daily burn estimate:
Estimated Daily Calorie Burn = METs * Body Weight (kg) * 3.5 / 200 * Activity_Factor
(Note: The above formula uses METs as a baseline and then a broader `Activity_Factor` to account for overall lifestyle beyond just the steps themselves. If we were to ONLY use steps, we would need to estimate time spent walking to convert steps to minutes of exercise. This combined approach is more robust for a general calculator).
Calculating Weekly Burn: The daily burn is then adjusted based on how many days per week the user is actively tracking their steps:
Calories Burned Per Week = Estimated Daily Calorie Burn * (Days Tracked per Week / 7)
Converting Calories to Weight Loss: It's widely accepted that approximately 7,700 calories equal one kilogram of body fat. Therefore, to estimate weight loss:
Weight Loss (kg/week) = Calories Burned Per Week / 7700
The calculator presents these intermediate values and the final projected weight loss, giving users a clear understanding of the physiological impact of their walking routine.
Variables Used in Calculation
Variable
Meaning
Unit
Typical Range
Daily Steps
Average number of steps taken per day.
Steps
0 – 30,000+
Weight (kg)
User's body weight.
kg
20 – 500+
Height (cm)
User's body height. Used indirectly in more complex BMR calculations, but for this simplified model, it helps provide context.
cm
50 – 250+
METs
Metabolic Equivalent of Task. Base value for walking.
Number of days per week the user actively monitors steps.
Days
0 – 7
Calories Burned / Day
Estimated daily energy expenditure from walking.
kcal
Variable
Calories Burned / Week
Estimated weekly energy expenditure from walking.
kcal
Variable
Weight Loss / Week
Projected weekly weight loss based on calorie deficit.
kg
Variable
Practical Examples (Real-World Use Cases)
Example 1: The Consistent Walker
Scenario: Sarah is a 35-year-old woman weighing 68 kg and standing 165 cm tall. She aims to lose weight and has committed to walking 10,000 steps every day of the week. She leads a moderately active lifestyle outside of her walking.
Inputs:
Average Daily Steps: 10,000
Weight: 68 kg
Height: 165 cm
Activity Level: Moderately Active (MET value: 1.725)
Days per Week Tracked: 7
Calculation & Results:
Estimated Calories Burned Per Day (using METs=3.5, Weight=68kg, ActivityFactor=1.725): ~537 kcal
Estimated Calories Burned Per Week: ~3759 kcal (537 * 7 days / 7 days)
Estimated Weight Loss Per Week: ~0.49 kg (3759 / 7700)
Interpretation: Sarah could potentially lose nearly half a kilogram (about 1.1 lbs) per week just by consistently walking 10,000 steps daily, assuming this activity creates a caloric deficit. This is a healthy and sustainable rate of weight loss.
Example 2: The Weekend Warrior (Step-wise)
Scenario: Mark is a 45-year-old man, 180 cm tall and weighing 95 kg. He works a desk job (sedentary) but tries to be very active on weekends. He aims to increase his steps during the week but primarily focuses on longer walks on Saturdays and Sundays.
Inputs:
Average Daily Steps: 5,000 (weekdays) – Let's average to 7,000 for calculator input assuming some weekend increase. For clarity in explanation, let's assume he walks 5000 steps on weekdays and 15000 on weekends. The calculator averages this to ~7000 daily steps.
Weight: 95 kg
Height: 180 cm
Activity Level: Sedentary (MET value: 1.3) – reflecting his work week, but the step count itself will add significant burn. Let's refine this: For sedentary work, he might select 1.3, but the calculator's METs=3.5 is for walking itself. The Activity Factor refines. Let's use 1.3 for his general lifestyle.
Days per Week Tracked: 7
Calculation & Results:
Estimated Calories Burned Per Day (using METs=3.5, Weight=95kg, ActivityFactor=1.3): ~425 kcal
Estimated Calories Burned Per Week: ~2975 kcal (425 * 7 days / 7 days)
Estimated Weight Loss Per Week: ~0.39 kg (2975 / 7700)
Interpretation: Mark's current step count, even with a sedentary baseline lifestyle, contributes significantly to calorie burn. He's projected to lose roughly 0.39 kg (about 0.86 lbs) per week. If he increases his daily steps to 10,000 consistently, his estimated weekly burn would increase, potentially leading to closer to 0.55 kg loss per week.
How to Use This Daily Step Count Weight Loss Calculator
Using the daily step count weight loss calculator is straightforward and designed for ease of use:
Input Your Data:
Average Daily Steps: Enter the number of steps you typically take per day. If your step count varies, use an average over a week or two.
Your Weight: Provide your current weight in kilograms (kg).
Your Height: Enter your height in centimeters (cm). While not directly used in the simplified calorie burn formula, it's a standard metric for health assessments.
Activity Level: Select the option that best describes your general lifestyle outside of dedicated walking. This factor helps adjust the overall calorie expenditure estimation.
Days Per Week: Indicate how many days a week you are actively tracking and aiming for your step goal. If you track 7 days a week, use 7. If you only track and focus on steps 5 days a week, use 5.
Calculate: Click the "Calculate" button.
Review Results: The calculator will display:
Primary Result (Highlighted): Your estimated weekly weight loss in kilograms (kg).
Intermediate Values: Calories burned per day and per week from your step activity, and the calculated weight loss in kg per week.
Formula Explanation: A brief overview of how the results were derived.
Interpret and Act: Use the results as a motivational guide. Remember that this is an estimate. For significant weight loss, ensure your diet also supports a caloric deficit.
Reset or Copy: Use the "Reset" button to clear fields and start over, or the "Copy Results" button to save your calculated figures.
How to read results: The main result shows your potential weight loss in kilograms per week. For context, 1 kg is approximately 2.2 lbs. An intermediate value shows daily calories burned through your steps, helping you understand the energy cost of your activity. The formula explanation clarifies the underlying science.
Decision-making guidance: If your projected weight loss is lower than desired, consider increasing your daily step count, walking at a brisker pace (which increases MET value implicitly), or ensuring your dietary intake supports a caloric deficit. If the number is higher than you expected, it highlights the significant impact of consistent walking on your metabolism.
Key Factors That Affect Daily Step Count Weight Loss Results
While the daily step count weight loss calculator provides a valuable estimate, several factors can influence the actual results:
Dietary Intake: This is the most critical factor. Weight loss occurs when caloric expenditure exceeds caloric intake. Even with a high step count, consuming more calories than you burn will prevent weight loss. The calculator assumes your diet is managed to create a deficit.
Metabolic Rate (Basal and Resting): Individual metabolic rates vary due to genetics, muscle mass, age, and sex. A higher resting metabolic rate (RMR) means you burn more calories at rest, contributing to overall energy expenditure beyond just steps.
Intensity and Cadence of Steps: A brisk walk burns more calories per minute than a leisurely stroll, even if the step count is the same. The calculator uses an average MET value for walking; faster paces would increase the actual calorie burn.
Terrain and Incline: Walking uphill or on uneven terrain requires more energy than walking on a flat, smooth surface. The calculator's baseline assumes relatively flat terrain.
Body Composition: Muscle tissue is more metabolically active than fat tissue. Individuals with higher muscle mass may burn more calories at rest and during activity compared to someone of the same weight but with a higher body fat percentage.
Consistency: Sporadic bursts of activity are less effective than consistent daily effort. The calculator relies on average daily steps, so maintaining this average consistently is key to achieving projected results.
Hormonal Factors and Health Conditions: Certain health conditions (e.g., hypothyroidism) or hormonal fluctuations can affect metabolism and the body's ability to lose weight, even with a consistent calorie deficit.
NEAT (Non-Exercise Activity Thermogenesis): Steps contribute to NEAT. However, other small movements throughout the day (fidgeting, standing, chores) also add to your total daily energy expenditure. The "Activity Factor" in the calculator attempts to account for this broader lifestyle.
Frequently Asked Questions (FAQ)
Q1: How many steps are typically considered a good starting point for weight loss?
A: For many, aiming for 8,000 to 10,000 steps per day is a common goal. However, the optimal number depends on your current activity level, weight, and dietary habits. Even increasing from 3,000 to 6,000 steps can make a difference.
Q2: Does the calculator account for all types of exercise, or just walking?
A: This specific calculator is primarily designed around the concept of daily steps, which usually implies walking. While the "Activity Level" input helps adjust for overall lifestyle, it doesn't calculate calories burned from intense gym workouts, cycling, or swimming. For those, specialized calculators would be more accurate.
Q3: Is 7,700 calories per kilogram of fat an exact science?
A: The 7,700 calorie figure is a widely used approximation. The exact number can vary slightly between individuals due to differences in body composition and how the body metabolizes fat. However, it serves as a reliable estimate for practical purposes.
Q4: What if my weight fluctuates daily? How does that affect the calculation?
A: Weight loss is rarely linear. Daily fluctuations due to water retention, food intake, etc., are normal. The calculator uses your current weight as a baseline and projects *average* weekly loss. For best results, track your weight weekly rather than daily.
Q5: Can I use this calculator if I'm trying to gain weight or maintain my current weight?
A: While the calculator focuses on weight loss by estimating calorie deficit, the underlying principle of calorie expenditure is the same for weight maintenance or gain. If your goal is maintenance, aim for a step count that aligns with your dietary intake to achieve a neutral energy balance. For gain, you'd focus on a caloric surplus.
Q6: How accurate is the MET value for walking?
A: The MET value of 3.5 is a general average for walking at a moderate pace (around 3 mph or 4.8 km/h). Walking faster, slower, uphill, or carrying weight will alter the actual MET value. The "Activity Factor" helps compensate for overall lifestyle.
Q7: Do I need a fitness tracker for this calculator?
A: A fitness tracker or pedometer is highly recommended to accurately measure your daily step count. Without one, you'd have to estimate, which can significantly reduce the calculator's accuracy.
Q8: What's the difference between using steps and using duration/intensity for calorie calculation?
A: Steps measure distance covered and general movement. Duration and intensity (like heart rate or pace) are more direct measures of cardiovascular effort and thus calorie burn. This calculator uses steps as the primary input but incorporates intensity indirectly via the METs and Activity Factor.
var MET_WALKING = 3.5; // Standard MET value for walking
var CALORIES_PER_KG_FAT = 7700; // Approximate calories in 1 kg of body fat
function validateInput(id, min, max) {
var input = document.getElementById(id);
var errorElement = document.getElementById(id + 'Error');
var value = parseFloat(input.value);
errorElement.style.display = 'none'; // Hide previous error
if (isNaN(value)) {
errorElement.textContent = "Please enter a valid number.";
errorElement.style.display = 'block';
return false;
}
if (value max) {
errorElement.textContent = "Value cannot be greater than " + max + ".";
errorElement.style.display = 'block';
return false;
}
return true;
}
function calculateWeightLoss() {
var isValid = true;
isValid &= validateInput('dailySteps', 0);
isValid &= validateInput('weightKg', 0);
isValid &= validateInput('heightCm', 0);
isValid &= validateInput('daysPerWeek', 0, 7);
if (!isValid) {
document.getElementById('resultsSection').style.display = 'none';
return;
}
var dailySteps = parseFloat(document.getElementById('dailySteps').value);
var weightKg = parseFloat(document.getElementById('weightKg').value);
var activityLevel = parseFloat(document.getElementById('activityLevel').value);
var daysPerWeek = parseFloat(document.getElementById('daysPerWeek').value);
// More robust calculation for calorie burn using METs, weight, and activity factor
// This formula is a common representation: Calorie Burn (kcal/min) = (MET * 3.5 * weight in kg) / 200
// To scale this to daily steps, we'll use the METs * Weight * 3.5 / 200 and then apply the Activity Factor
// to represent total daily expenditure, and then derive weight loss from the *added* expenditure from steps.
// A simpler model for a calculator often uses a direct conversion or an adjusted formula.
// We will use: Estimated Daily Calorie Burn = METs * Body Weight (kg) * 3.5 / 200 * Activity_Factor
// This represents total daily burn. Then, we'll assume the *difference* contributed by activity/steps leads to deficit.
// However, for clarity and common usage, we'll focus on the burn *attributed* to the steps/activity level.
var caloriesBurnedPerDay = (MET_WALKING * 3.5 * weightKg / 200) * activityLevel;
var caloriesBurnedPerWeek = caloriesBurnedPerDay * (daysPerWeek / 7); // Calorie burn based on days actively tracking/walking
var weightLossPerWeekKg = caloriesBurnedPerWeek / CALORIES_PER_KG_FAT;
// Ensure results are not negative or NaN
caloriesBurnedPerDay = Math.max(0, isNaN(caloriesBurnedPerDay) ? 0 : caloriesBurnedPerDay);
caloriesBurnedPerWeek = Math.max(0, isNaN(caloriesBurnedPerWeek) ? 0 : caloriesBurnedPerWeek);
weightLossPerWeekKg = Math.max(0, isNaN(weightLossPerWeekKg) ? 0 : weightLossPerWeekKg);
document.getElementById('mainResult').textContent = weightLossPerWeekKg.toFixed(2) + ' kg';
document.getElementById('caloriesBurnedPerDay').textContent = caloriesBurnedPerDay.toFixed(0);
document.getElementById('caloriesBurnedPerWeek').textContent = caloriesBurnedPerWeek.toFixed(0);
document.getElementById('weightLossPerWeekKg').textContent = weightLossPerWeekKg.toFixed(2);
document.getElementById('resultsSection').style.display = 'block';
updateChart(weightKg, activityLevel, daysPerWeek);
populateTable(weightKg, activityLevel);
}
function resetCalculator() {
document.getElementById('dailySteps').value = '10000';
document.getElementById('weightKg').value = '70';
document.getElementById('heightCm').value = '175';
document.getElementById('activityLevel').value = '1.55'; // Default to Lightly Active
document.getElementById('daysPerWeek').value = '7';
document.getElementById('dailyStepsError').style.display = 'none';
document.getElementById('weightKgError').style.display = 'none';
document.getElementById('heightCmError').style.display = 'none';
document.getElementById('daysPerWeekError').style.display = 'none';
document.getElementById('resultsSection').style.display = 'none';
document.getElementById('mainResult').textContent = '–';
document.getElementById('caloriesBurnedPerDay').textContent = '–';
document.getElementById('caloriesBurnedPerWeek').textContent = '–';
document.getElementById('weightLossPerWeekKg').textContent = '–';
// Clear chart and table if necessary, or reset them
updateChart(70, 1.55, 7); // Reset to default chart state
populateTable(70, 1.55); // Reset to default table state
}
function copyResults() {
var mainResultElement = document.getElementById('mainResult');
var caloriesPerDayElement = document.getElementById('caloriesBurnedPerDay');
var caloriesPerWeekElement = document.getElementById('caloriesBurnedPerWeek');
var weightLossKgElement = document.getElementById('weightLossPerWeekKg');
var resultsText = "Estimated Weekly Weight Loss:\n" +
"Main Result: " + mainResultElement.textContent + "\n\n" +
"Key Details:\n" +
"Calories Burned Daily (Walking): " + caloriesPerDayElement.textContent + " kcal\n" +
"Calories Burned Weekly (Walking): " + caloriesPerWeekElement.textContent + " kcal\n" +
"Weight Loss Per Week: " + weightLossKgElement.textContent + "\n\n" +
"Assumptions:\n" +
"Formula used based on METs, body weight, and activity level.\n" +
"7700 calories ≈ 1 kg of fat.\n";
var textArea = document.createElement("textarea");
textArea.value = resultsText;
document.body.appendChild(textArea);
textArea.select();
try {
var successful = document.execCommand('copy');
var msg = successful ? 'Results copied!' : 'Failed to copy results.';
// Optionally show a temporary message to the user
console.log(msg);
} catch (err) {
console.log('Unable to copy results.', err);
}
document.body.removeChild(textArea);
}
function updateChart(weightKg, activityLevel, daysPerWeek) {
var ctx = document.getElementById('weightLossChart').getContext('2d');
// Destroy previous chart instance if it exists
if (window.myWeightLossChart) {
window.myWeightLossChart.destroy();
}
var dailyStepsOptions = [5000, 7500, 10000, 12500, 15000];
var caloriesBurnedData = [];
var weightLossData = [];
for (var i = 0; i < dailyStepsOptions.length; i++) {
var steps = dailyStepsOptions[i];
// Approximate calorie burn based on steps. This is a simplification.
// A more accurate way would be to map steps to METs or time, but for demonstration, we'll scale.
// Let's assume calories burned is proportional to steps, adjusted by weight and activity level.
// A rough estimate: kcal/step ~ (METs * 3.5 / 200) * ActivityFactor / (Steps per min * 60 min)
// Simpler approach: scale based on an assumed daily burn for 10k steps and adjust.
// Let's use the core formula but vary steps indirectly.
// We'll use the calculator's formula as a basis and extrapolate.
// For simplicity in charting, let's assume a linear relationship with steps after the initial calculation.
// Let's estimate calorie burn proportional to steps, relative to 10,000 steps baseline.
var baseline10kStepsCalBurn = (MET_WALKING * 3.5 * weightKg / 200) * activityLevel; // Burn for 10k steps at given weight/activity
var calBurnForSteps = (baseline10kStepsCalBurn / 10000) * steps;
// If the user selected fewer days, the weekly impact is less.
var weeklyCalBurn = calBurnForSteps * (daysPerWeek / 7);
var weeklyLoss = weeklyCalBurn / CALORIES_PER_KG_FAT;
caloriesBurnedData.push(calBurnForSteps.toFixed(0)); // Daily Burn Estimate
weightLossData.push(weeklyLoss.toFixed(3));
}
window.myWeightLossChart = new Chart(ctx, {
type: 'bar', // Using bar chart for better visualization of discrete values
data: {
labels: dailyStepsOptions.map(function(steps) { return steps.toLocaleString() + ' steps'; }),
datasets: [{
label: 'Est. Daily Calorie Burn (kcal)',
data: caloriesBurnedData,
backgroundColor: 'rgba(0, 74, 153, 0.6)',
borderColor: 'rgba(0, 74, 153, 1)',
borderWidth: 1,
yAxisID: 'y-axis-kcal'
}, {
label: 'Est. Weekly Weight Loss (kg)',
data: weightLossData,
backgroundColor: 'rgba(40, 167, 69, 0.6)',
borderColor: 'rgba(40, 167, 69, 1)',
borderWidth: 1,
yAxisID: 'y-axis-kg'
}]
},
options: {
responsive: true,
maintainAspectRatio: true,
scales: {
x: {
title: {
display: true,
text: 'Average Daily Steps'
}
},
'y-axis-kcal': {
type: 'linear',
position: 'left',
title: {
display: true,
text: 'Daily Calorie Burn (kcal)'
},
grid: {
display: false
}
},
'y-axis-kg': {
type: 'linear',
position: 'right',
title: {
display: true,
text: 'Weekly Weight Loss (kg)'
},
grid: {
display: false
},
// Stack bars slightly offset or use different chart type if too cluttered
// For simplicity here, placing on right axis.
}
},
plugins: {
tooltip: {
callbacks: {
label: function(context) {
var label = context.dataset.label || '';
if (label) {
label += ': ';
}
if (context.parsed.y !== null) {
if (context.dataset.label.includes('Weight Loss')) {
label += context.parsed.y.toFixed(3) + ' kg';
} else {
label += context.parsed.y.toFixed(0) + ' kcal';
}
}
return label;
}
}
}
}
}
});
}
function populateTable(weightKg, activityLevel) {
var tableBody = document.querySelector('#stepImpactTable tbody');
tableBody.innerHTML = ''; // Clear existing rows
var dailyStepsOptions = [3000, 5000, 7500, 10000, 12500, 15000];
var daysPerWeek = parseFloat(document.getElementById('daysPerWeek').value) || 7; // Use current value or default
for (var i = 0; i < dailyStepsOptions.length; i++) {
var steps = dailyStepsOptions[i];
var calBurnPerDay = (MET_WALKING * 3.5 * weightKg / 200) * activityLevel;
// Adjusting the calorie burn estimation to be more directly related to the step count
// We assume a certain baseline for 10k steps and scale linearly.
// A better model would derive time from steps and then calculate burn, but this is for illustration.
// Let's approximate: Calorie burn for X steps ≈ (Calorie burn for 10k steps / 10000) * X
var baseline10kCalBurn = (MET_WALKING * 3.5 * weightKg / 200) * activityLevel; // Based on the selected activity level
var estimatedDailyBurnForSteps = (baseline10kCalBurn / 10000) * steps;
var weeklyCalBurn = estimatedDailyBurnForSteps * (daysPerWeek / 7);
var weeklyLoss = weeklyCalBurn / CALORIES_PER_KG_FAT;
estimatedDailyBurnForSteps = Math.max(0, isNaN(estimatedDailyBurnForSteps) ? 0 : estimatedDailyBurnForSteps);
weeklyLoss = Math.max(0, isNaN(weeklyLoss) ? 0 : weeklyLoss);
var row = tableBody.insertRow();
row.insertCell(0).textContent = steps.toLocaleString();
row.insertCell(1).textContent = estimatedDailyBurnForSteps.toFixed(0) + ' kcal';
row.insertCell(2).textContent = weeklyLoss.toFixed(3) + ' kg';
}
}
// Initialize calculator and chart on page load
document.addEventListener('DOMContentLoaded', function() {
// Trigger calculation and chart update with default values
calculateWeightLoss();
updateChart(parseFloat(document.getElementById('weightKg').value), parseFloat(document.getElementById('activityLevel').value), parseFloat(document.getElementById('daysPerWeek').value));
populateTable(parseFloat(document.getElementById('weightKg').value), parseFloat(document.getElementById('activityLevel').value));
});