The calorie calculator will help you calculate your daily calorie needs to lose weight. By entering your data you will find out how much you need to eat to lose weight safely 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 lose weight? 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's right for you, it's best to use an online calorie calculator. This is a simple procedure that you will enjoy even if you don't plan to do anything about your weight.
How does the kcal calculator work? Once you've entered your data, use a formula called the Mifflin-Saint-Geor equation to calculate your resting metabolic rate. This is the number of calories your body needs when at rest. Then, using information about your lifestyle, the calculator adds the number of calories your body needs for daily activity. And finally, he adds calories to gain weight or takes them away to lose it.
What if I want to maintain the same weight? The calculator can also calculate how many calories you need to consume to maintain your current shape. This information will be useful to many people who follow a healthy diet. If you are at a healthy weight and want to maintain the same body size, make sure you don't eat 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 product standards. However, people of a different size than average, who are 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 to get the correct number for how many calories you should consume. The calculator needs this data because these are factors that influence your metabolic rate, or the number of calories your body needs to function. In general, men need more calories than women. Large 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 exercise and lifestyle question 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 on your fitness tracker for a week so you can do a quick assessment.
Next you will be asked for 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 goal that you think is achievable. Once you reach it, you can always install a new one.
Finally, you will need to set a date by which you want to see the desired results. Don't forget that if you are trying to lose weight, a healthy dosage is between 300 and 900 grams per week. If you want to gain weight, it should be about a pound a week.
Reach 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 within the specified time. If you're trying to gain weight, your goal will be to overindulge in calories. But if you want to lose weight, 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. Therefore, 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 general rule, according to most experts, is that if you create a weekly deficit of 3, 500 calories, it will lead to a weight loss of one pound. If you cut back even more, you will lose weight faster. But this is impractical and, moreover, dangerous. Extremely low-calorie diets (less than 800-1000 calories per day) can cause rebound symptoms and should be used only as directed by a doctor.
Does it sound too complicated? Let's use an example to explain. Let's say you are a sedentary woman. This means you don't exercise 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 reduce your diet enough to reach those numbers. This is fine. You can simply add some exercise to your program to burn some extra calories.
Here are some ways to do this:
- Eat 1300 (100 more) calories a day and take a short evening walk 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 a day and do a 45-minute moderate-high impact workout every day to burn 2, 100 calories in a week.
In both of these scenarios, you add extra calories to your daily needs, 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 to lose weight? Here are the answers to the most frequently asked questions of those who want to lose weight.
Can I eat whatever I want and still lose weight?
It's a hard question. You can eat anything and lose weight as long as you stay within a certain amount of calories. In theory, you can eat nothing but candy all day and still lose weight. But it's better not to. Why? Because it will be quite difficult to stay in your desired calorie range if you are not eating nutritionally valuable foods. Being healthy makes you feel strong, energetic and full. Eating empty calorie foods does not provide your body with the essential nutrients it needs to live a healthy, active life. And if you eat unhealthy foods, you will probably feel hungrier and hungrier and end up overeating.
Can I eat more if I exercise every day?
If you factored exercise into the equation when using the calculator, you should no longer eat if you exercise. Your daily norm (the result of 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 increased your daily calorie deficit. If you don't eat enough calories to exercise, you'll increase your deficit and lose weight faster. If you consume the same number of calories as you burn, your weight loss rate will remain the same as indicated in the calculator results. Be careful, though, it's easy to eat more calories than you burn during 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 portion 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 during physical activity. If you are not a fan of gadgets, use a regular notebook. Just write down the number of calories there, so you will have a proper idea.
Should I purchase a diet plan or attend a workout?
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 you are able to stick to. For some, the best solution is a self-created diet. But for some, the structured approach of a commercial weight loss program may work better. Ask yourself 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 consumed is very important for weight loss, not all calories are created equal. The calories you get from nutritionally nutritious foods will help you feel full longer, provide energy for daily activities, and improve your overall well-being. But what is healthy food? Most experts recommend setting up the table as follows:
- A variety of colorful vegetables such as lettuce, 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 breads and crackers.
- Whole fruit is preferable to juice or snacks with pieces of fruit, and nuts, seeds and other sources of dietary fat are also helpful for quenching thirst and drinking water instead of sports drinks, sugary 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 fats and calories. Candy, fast food, snacks, soda are all sources of empty calories.
What happens 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 longer for the weight to start coming off. Take a careful look at your eating and exercise habits to see if you need to make changes to get the results you want. You may also have medical reasons that prevent you from losing weight, so if you haven't lost weight in a long time, see your doctor. Your doctor may refer you to a qualified nutritionist for individual counseling, as well as advice on weight-loss medications or even surgical procedures to help you lose excess weight.