The calorie calculator will help you calculate your daily calorie needs for weight loss. By entering your data, you will find out how much you need to eat to lose weight at a leisurely pace and how many calories you need to consume to lose weight extremely quickly.
Use a weight loss calculator to find out how many calories you need to consume each day.
Find out how many calories you need to eat to lose weight
Some calorie calculators help you figure out how many calories you need to maintain your weight. But what if you want to get lean? In this case, you need to find out how much you need to eat to lose weight.
It's not that difficult to calculate the right amount of calories to lose, gain, or maintain your desired weight. Just follow the given steps. Then you will know how much you need to consume to achieve the desired result.
How does the calorie calculator work?
To find out the maximum weight that suits you, it is best to use an online calorie calculator. This is a simple procedure that will amuse you even if you don't plan to do anything about your weight.
How does the kcal calculator work? Once you've entered your data, it uses a formula called the Mifflin-Saint-Geor equation to calculate your resting metabolic index. This is the number of calories your body needs when it is at rest. Then, using your lifestyle information, the calculator adds the number of calories your body needs for daily activity. And finally, he either adds calories to gain weight or takes them away to lose it.
But what if you want to keep your weight the same? The calculator can also figure out how many calories you need to consume to maintain your current shape. This information will be useful to many people who adhere to a healthy diet. If you're at a healthy weight and want to keep your body size the same, make sure you're not eating too much or too little. For some, this will mean a 2, 000 calorie diet. This is a reference figure that is used as a basis on labels indicating standards on products. However, people who are different in size from the average, more or less active than normal, will have different daily needs.
Using a weight loss calculator
Are you ready to try using a calculator? You will need to provide information about your age, gender, height and current weight in order to get the correct number regarding how many calories you should consume. The calculator needs this data because these are factors that affect your metabolic index, or the number of calories your body needs to function. In general, men need more calories than women. Big people need more calories than small people, and young people need more calories than older people.
You will also be asked how active you are. If you move a lot during the day, your body needs more fuel (in the form of calories). Try to answer the question about exercise and lifestyle as honestly as possible. If you misinterpret the numbers, you will not get an accurate result. If you're not sure how active you are, keep a diary of your fitness tracker for a week, allowing you to make a quick assessment.
Next you will be asked about your goals. At this stage it is important to think realistically. Your goal may be different from your desired or ideal weight. For example, you want to weigh 55 kilograms. But you've struggled with weight your whole life and have never weighed less than 70, in which case a goal of 120 is unlikely to be realistic. Try to set a mark that you think is achievable. Once you reach it, you can always install a new one.
Lastly, you will need to set a date by which you want to see your desired results. Don't forget that if you're trying to lose weight, a healthy rate is between 300 and 900 grams per week. If you want to gain weight, then this should be about half a kilogram per week.
Achieving your goals
Once the calculations are complete, you will receive your daily calorie intake. This is the amount you need to consume to reach your goal weight by the time you specified. If you are trying to gain weight, your goal will be in excess of calories. But if you want to lose weight, then the final figures will take into account the deficit.
A calorie deficit is essentially a lack of energy. When you create a calorie deficit, you deprive your body of the fuel it needs to function. Thus, your body begins to burn stored fat (excess weight) to replace the missing fuel. A calorie deficit occurs when you cut calories by eating less than your body needs or by exercising. You can also combine diet and exercise to create a calorie deficit.
The general rule, according to most experts, is that if you create a weekly deficit of 3, 500 calories, it will lead to a loss of half a pound of weight. If you cut back even more, you'll lose weight faster. But this is impractical and, moreover, unsafe. Extremely low-calorie diets (less than 800-1000 calories per day) may cause rebound symptoms and should only be used as directed by a doctor.
Sounds too complicated? Let's use an example to explain. Let's say you're a sedentary woman. This means that you are not exercising regularly. The weight loss calculator will tell you that you need to eat 1200 calories to lose weight. But you don't think you can cut your diet enough to achieve those numbers. This is fine. You can simply add some exercise into your schedule to burn off a few extra calories.
Here are a few ways you can do this:
- Eat 1300 (100 more) calories per day and take a short evening walk every day, this will allow you to burn 700 calories per week.
- Eat 1, 400 (200 more) calories a day and do a high-intensity workout twice a week, plus three 30-minute walks a week, which will burn 1, 400 calories.
- Eat 1, 500 (300 more) calories per day and do a 45-minute moderate-to-high-impact workout every day to burn 2, 100 calories in a week.
In either of these scenarios, you add extra calories to your daily requirement, but to maintain a deficit, you burn them through exercise, allowing you to lose weight. If you want to lose weight faster, simply increase your daily training load without increasing the number of calories in your diet.
FAQ
Still not sure how to use a calorie calculator for weight loss? Here are the answers to questions often asked by those who want to lose weight.
Can I eat whatever I want and still lose weight?
It's a difficult question. You can eat anything and lose weight as long as you stay within a certain amount of calories. Theoretically, you can eat nothing but candy all day long and still lose weight. But it's better not to do this. Why? Because it will be quite difficult to stay in the desired calorie range if you do not eat nutritionally valuable foods. Healthy makes you feel strong, energetic and full. Eating empty calorie foods does not provide the body with the essential nutrients it needs to live a healthy, active life. And if you eat unhealthy foods, you'll likely just feel more and more hungry and end up overeating.
Can I eat more if I exercise every day?
If you factored training into the equation when using the calculator, then you shouldn't eat anymore if you're working out. Your daily norm (the result of the calculator calculations) already takes into account additional physical activity. However, if you didn't include exercise when you did the calculations and then added exercise to your daily routine, you've increased your daily calorie deficit. If you don't eat enough calories to exercise, this will increase your deficit and you will lose weight faster. If you consume the same number of calories as you burn, your rate of weight loss will remain the same as indicated in the calculator results. Be careful, however, it's easy to eat more calories than you burned during your workouts. This leads to weight gain rather than weight loss.
How do I calculate my daily calorie intake?
There are many different ways to track your daily calorie intake. Many dieters use phone apps or websites. These services allow you to enter the foods you eat, your serving size, and automatically calculate your daily calorie intake. There are also physical activity trackers that help you count the number of calories you eat and burn while exercising. If you are not a fan of gadgets, use a regular notebook. Just write down the number of calories there, so you will have an adequate idea of it.
Do I need to buy a diet program or go to training?
If so, which program is the best? There is no "best" diet because each person is different and has their own lifestyle and needs. The diet that works best for you is the diet that you are able to stick to. For some, a self-created diet is best. But for some, the structured approach of a commercial weight loss program may work better. Ask yourself the key questions about your lifestyle (do you cook your own food? How long does it take you to find healthy food in stores? How much are you willing to spend on it? ) and make a decision that suits your needs.
Are all calories the same, or are some better than others?
Although the total number of calories you consume is most important for weight loss, not all calories are created equal. The calories you get from nutritionally nutritious foods will help you feel fuller longer, provide energy for everyday activities, and improve your overall well-being. But what is healthy food? Most experts recommend setting the table as follows:
- A variety of colored vegetables such as lettuce, bell peppers, carrots and radishes. Experiment and you will definitely find vegetables to your liking.
- Lean meat, chicken or fish. Some also recommend red meat in moderation.
- Whole grains provide fiber, including oatmeal, whole grain bread and crackers.
- Whole fruits are preferable to juices or snacks with pieces of fruit, and nuts, seeds and other sources of dietary fats are also helpful to quench your thirst, and drink water rather than sports drinks, sweetened teas or soda.
Instead of filling you up, empty calories are more likely to make you hungry, increase your desire to eat more, and may even make you tired. What are empty calories? You can find them in processed foods that contain added sugars, trans fats, excess fat and calories. Candy, fast food, snacks, soda are all sources of empty calories.
What if I use the calculator but the weight doesn't come off?
There are many factors that contribute to weight loss success. If you don't start losing weight right away, it doesn't mean that nothing worked or that you did something wrong. It may take some more time for the weight to start coming off. Take a hard look at your eating and exercise habits to see if you need to make any changes to achieve your desired results. You may also have medical reasons that are preventing you from losing weight, so if you haven't lost weight for a long time, see your doctor. Your doctor may refer you to a qualified nutritionist for individual consultation, as well as advice on weight-loss medications or even surgical procedures to help you lose excess weight.