🛠️ Visceral Fat Reduction Goal 計算機

Jurisdiction: Japan. This tool is built around the Japanese metabolic-syndrome waist-circumference screening criteria used in the specific health checkup (tokutei kenshin). The reference waists (male 85 cm or more, female 90 cm or more) and the default target of 85 cm are Japanese national diagnostic thresholds. The energy-per-centimeter rule comes from the Ministry of Health, Labour and Welfare "Exercise Guide 2006." Non-Japanese users should treat the 85/90 cm cut points as Japan-specific (the IDF Europid values are male 94 cm / female 80 cm); the arithmetic itself is universal.

Enter your current waist circumference in centimeters, set a target waist (default 85 cm), then pick a course. "Steadily & surely" is the safe, slower pace (about 1 month per cm). "Hurry & push hard" is the aggressive pace (about 0.5 month per cm). The calculator returns the estimated time to reach your goal and the daily energy deficit needed.

The guideline heuristic is that shrinking the waist by 1 cm corresponds to burning roughly 7,000 kcal of body fat (1 cm waist is approximately 1 kg of fat). So the total energy to remove is the waist difference times 7,000 kcal. The course sets how many months you spread it over, and dividing the total energy by the number of days (months times 30.4375 average days per month) gives the daily deficit. Because both the energy and the duration scale with the centimeters lost, the daily deficit is essentially constant per course: about 230 kcal/day for the slow course and about 460 kcal/day for the fast course.

Current waist 63 cm, target 58 cm, fast course. Waist to lose is 5 cm, so total energy is 5 × 7000 = 35000 kcal. Fast months = 5 × 0.5 = 2.5 months = 76.1 days. Daily deficit = 35000 / 76.1 = about 460 kcal/day.