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 eat to lose weight quickly.
Use a weight loss calculator to find out how many calories you should be eating 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 know 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 the weight you want. Just follow the steps given. Then you will know how much you need to eat to achieve the desired results.
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 entertain you even if you do not plan to do anything about your weight.
How does the kcal calculator work? Once 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 while resting. Then, using your 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 takes them to lose them.
But what if you want to maintain the same weight? The calculator can also figure out how many calories you need to eat 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 people, this means a 2, 000 calorie diet. This is a reference figure used as a basis on the label indicating the standard on the product. However, people who are different in size than average, more or less active than usual, will have different daily needs.
Using a weight loss calculator
Are you ready to try using a calculator? You'll need to provide information about your age, gender, height and current weight to get the correct numbers on how many calories you should be eating. The calculator needs this data because it is a factor that affects 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 questions about exercise and lifestyle as honestly as possible. If you misinterpret the numbers, you won't get accurate results. 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 differ 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 score that you think is achievable. Once you achieve that, you can always install a new one.
Finally, you need to set the date you want to see the results you want. Do not forget 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.
Achieve your goals
Once the calculation is complete, you will receive your daily calorie intake. This is the amount you need to use to reach your goal weight by the time you specify. If you're trying to gain weight, your goal is a calorie surplus. But if you want to lose weight, then the final figure will take into account the deficit.
A calorie deficit is basically a lack of energy. When you create a calorie deficit, you deprive your body of the fuel it needs to function. Therefore, your body starts burning stored fat (excess body weight) to replace the lost 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 of thumb, according to most experts, is that if you create a weekly deficit of 3, 500 calories, it will result in a half pound of weight loss. If you cut more, you will lose weight faster. But this is impractical and, moreover, unsafe. A very low-calorie diet (less than 800-1000 calories per day) can cause recovery 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 an inactive woman. This means you are not exercising regularly. A 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 reach those numbers. This is good. You can simply add some exercise into your schedule to burn some extra calories.
Here are some ways you can do it:
- Eat 1300 (100 more) calories per day and take a short walk each day, this will allow you to burn 700 calories per week.
- Eat 1, 400 (200 more) calories a day and do high-intensity exercise 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 moderate to high impact exercise for 45 minutes per day to burn 2, 100 calories in a week.
In one of these scenarios, you add extra calories to your daily needs, but to maintain the deficit, you burn them through exercise, allowing you to lose weight. If you want to lose weight faster, just increase your daily training load without increasing the amount of calories in your diet.
Frequently asked questions
Still not sure how to use a calorie calculator for weight loss? Here are answers to questions that are 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 are not eating nutritious 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 and active life. And if you eat unhealthy food, you will probably feel more and more hungry and end up overeating.
Can I eat more if I exercise every day? If you factor exercise into the equation when using the calculator, then you don't need to eat as much if you're exercising. Your daily norm (calculated by the calculator) already takes into account additional physical activity. However, if you don't include exercise when you do your calculations and then add 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 amount of calories as you burn, your weight loss rate will remain the same as shown in the calculator results. Be careful, though, it's easy to eat more calories than you burn while exercising. This leads to weight gain instead of weight loss.
How do I calculate my daily calorie intake? There are many ways to track your daily calorie intake. Many dietitians use phone apps or websites. The service allows you to enter the food you eat, the size of your servings and calculate your daily calorie intake automatically. There is also a physical activity tracker that helps you calculate how many calories you eat and burn while exercising. If you are not a fan of gadgets, use a regular notebook. Just write the number of calories there, so you will have enough idea about it.
Do I need to buy a diet program or go to training? If so, which program is best? There is no "best" diet because everyone 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 people, a homemade diet is best. But for some people, the structured approach of a commercial weight loss program may work better. Ask yourself important questions about your lifestyle (do you cook your own food? How long does it take you to find healthy food at the store? How much are you willing to spend on it? ) and make decisions that suit your needs.
Are all calories equal, or are some better than others? Although the number of calories you consume is most important for weight loss, not all calories are created equal. The calories you get from nutritious whole foods will help you feel fuller for longer, provide energy for daily activities and improve your overall well-being. But what is healthy food? Most experts recommend setting a schedule as follows:
- A variety of colorful vegetables such as lettuce, bell peppers, carrots and turnips. Experiment and you will surely find vegetables to your taste.
- 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 preferred over juice or snacks with pieces of fruit, and nuts, seeds and other sources of dietary fat also help to quench your thirst, and drink water over sports drinks, sweet tea 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 it in processed foods that contain added sugar, trans fat, excess fat and calories. Candy, fast food, junk food, 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 successful weight loss. If you don't start losing weight right away, it doesn't mean nothing is working or you're doing 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 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 certified nutritionist for an individual consultation, as well as advice on weight loss medications or even surgical procedures to help you lose excess weight.