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 fast.
Use a weight loss calculator to find out how many calories you should be consuming 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 should eat to lose weight.
It is not that difficult to calculate the right amount of calories to lose, gain or maintain the 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 the maximum weight that suits you, it is best to use an online calorie calculator. This is a simple procedure that will entertain you even if you do not plan to do anything about your weight.
How does the kcal calculator work? After you enter 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 the lifestyle information, the calculator adds up the number of calories your body needs for daily activity. And finally, he either adds calories to gain weight or subtracts them 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 for many people who adhere to a healthy diet. If you are at a healthy weight and want to maintain the same size, make sure you don't eat too much or too little. For some, that means a 2, 000-calorie diet. This is a reference figure used as a basis on labels indicating product standards. However, people who are different in size from 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 the number of calories you should be consuming. 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 old 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 exercise and lifestyle question as honestly as possible. If you misinterpret the numbers, you won't 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.
You will then 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 all your life and 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've achieved that, you can always install a new one.
Finally, you will need to set a date by which you would like to see your desired results. Remember that if you are 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 target weight in the time you specified. If you are trying to gain weight, your goal will be excess 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 reduce calories by eating less than your body needs or by exercising. You can also combine diet and exercise to create a calorie deficit.
The rule of thumb, according to most experts, is that if you create a weekly deficit of 3500 calories, this will lead to a loss of half a pound. If you eat more, you will lose weight faster. But this is impractical and, moreover, unsafe. Very low-calorie diets (less than 800-1000 calories per day) can cause relapse symptoms and should only be used as directed by a doctor.
Sound too complicated? Let's use an example to explain. Let's say you are 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 these numbers. This is good. You can simply add some exercise to your program to burn some extra calories.
Here are some ways you can do this:
- Eat 1300 (100 more) calories a day and take a short walk in the evening every day, this will allow you to burn 700 calories a week.
- Eat 1, 400 (200 plus) 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 45 minutes of moderate to high impact exercise each day to burn 2, 100 calories per 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 exercise 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 answers to questions often asked by those who want to lose weight.
Can I eat whatever I want and still lose weight? It is a difficult question. You can eat anything and lose weight as long as you stay within a certain amount of calories. In theory, you could eat nothing but candy all day and still lose weight. But it is better not to do this. Why? Because it will be quite difficult to stay within the desired calorie range if you don't eat nutritious foods. Health makes you feel strong, energetic and whole. Eating empty calorie foods does not provide the body with the essential nutrients it needs to live a healthy and active life. And if you eat unhealthy foods, you're likely to feel more and more hungry and end up overeating.
Can I eat more if I exercise every day? If you've factored exercise into the equation when using the calculator, then you don't need to eat anymore if you're exercising. Your daily rate (the result of the calculator calculations) already takes into account the additional physical activity. However, if you didn't include exercise when you did the math and then added exercise to your daily routine, you increased your daily calorie deficit. If you don't eat enough calories to exercise, it will increase your deficit and you will lose weight faster. If you consume the same number of calories as you burn, the rate of weight loss will remain the same as shown in the calculator results. Be careful, though, it's easy to eat more calories than you burn during your workouts. This leads to weight gain rather than weight loss.
How can 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 fitness trackers that help you count the number of calories you eat and burn during exercise. If you're not a fan of gadgets, use a regular notebook. Just write the number of calories there, so you will have an adequate idea of it.
Should I buy a diet program or go to exercise? If so, which program is 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 can stick to. For some, a self-made 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 fits 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 nutritious foods will help you feel fuller longer, provide energy for daily activities and improve your overall well-being. But what is healthy food? Most experts recommend setting the table as follows:
- A variety of colorful 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 oats, whole-grain breads and crackers.
- Whole fruits are preferred to juices or snacks with fruit pieces, and nuts, seeds and other sources of dietary fat are also useful for quenching thirst, and drink water instead of sports drinks, sweet teas or soda.
Instead of filling you up, empty calories are more likely to make you hungry, increase your desire to eat more, and can 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 a little longer for the weight to start coming off. Take a close 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 in a long time, consult 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.