The calorie calculator will help you calculate your daily calorie needs for weight loss. By entering your information, you will find out how much you need to eat to lose weight at a slow pace and how many calories you need to eat to lose weight extremely fast.
Use the weight loss calculator to find out how many calories you need to eat 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 skinny? In that case, you need to find out how much you need to 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 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 don't 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 information about your lifestyle, 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 your weight to stay the same? The calculator can also calculate how many calories you need to eat to maintain your current shape. This information will be useful to many who follow a healthy diet. If you are at a healthy weight and want to maintain the same body size, be careful not to 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 that indicate product standards. 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 an accurate number on how many calories you should be consuming. The calculator needs this data because these are the factors that affect your metabolic index, that is, 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 exercise and lifestyle question as honestly as possible. If you misinterpret the numbers, you will not get the correct result. If you're not sure how active you are, keep a log on your fitness tracker for a week, which allows 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 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 have never weighed less than 70, in which case a goal of 120 is probably not realistic. Try to set a mark that you think is achievable. Once you get 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. 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 it should be about half a kilo per week.
Achieving your goals
Once the calculations are done, you will get your daily calorie intake. This is the amount you need to consume to reach your target weight by the time you set. If you're trying to gain weight, your goal will be a calorie surplus. 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. So your body starts burning 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 of thumb, according to most experts, is that if you create a weekly deficit of 3, 500 calories, it will lead to a pound of weight loss. If you cut back even more, you'll lose weight faster. But it 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 under medical supervision.
Sound too complicated? Let's use an example to explain. Let's say you are a woman sitting. 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 don't think you can cut your diet enough to achieve those numbers. This is fine. You can simply add some exercise to your schedule to burn a few extra calories.
Here are a few ways you can 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 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 a day and do 45 minutes of moderate to high intensity exercise every day to burn 2, 100 calories a week.
In either of these scenarios, you're adding extra calories to your daily needs, but to maintain a deficit, you're burning them through exercise, which allows 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 answers to questions often asked by those who want to lose weight.
Can I eat whatever I want and still lose weight? That's a tough 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 sweets all day and still lose weight. But it's better not to do that. 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 foods with empty calories does not provide the body with the essential nutrients it needs for a healthy, active life. And if you eat junk food, you'll probably just feel more and more hungry and end up overeating.
Can I eat more if I exercise every day? If you factored exercise into the equation when you use the calculator, then you shouldn't be eating anymore if you exercise. Your daily norm (the result of the calculator's calculation) 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, 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 indicated in the results of the calculator. Be careful, though, it's easy to eat more calories than you burned during your workout. This leads to weight gain, not 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 food you eat, the portion size, and automatically calculate your daily calorie intake. There are also fitness trackers that help you count the 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, and you will have an adequate idea about it.
Should I buy a nutrition program or go to training? 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 one you can stick to. function better. Ask yourself key questions about your lifestyle (do you cook your own food? How long does it take you to find healthy food at the grocery store? 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 eat 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 up the table as follows:
- Various colored vegetables such as lettuce, peppers, carrots and radishes. 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 preferable to juices or snacks with pieces of fruit, and nuts, seeds and other sources of dietary fat are also useful for quenching thirst, and drink water instead of sports drinks, sweetened teas or sodas.
Instead of filling you up, empty calories are more likely to make you hungry, increase your desire to eat more, and 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. Sweets, fast food, snacks, juices are sources of empty calories.
What if I use the calculator but the weight doesn't drop? There are many factors that contribute to successful weight loss. 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 time 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 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 a doctor. Your doctor can refer you to a qualified nutritionist for individual consultations, as well as advice on weight loss drugs or even surgical procedures to help you lose excess weight.