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 calmly 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 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 your desired weight. Just follow the steps indicated. This way you will know how much you need to consume to achieve the desired result.
How does the calorie calculator work?
To know the maximum weight suitable for 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 on doing 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 rate. 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 activities. And finally, he adds calories to gain weight or takes them away to lose it.
But what if you want to maintain the same weight? The calculator can also find out how many calories you need to consume to maintain your current shape. This information will be useful for 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 value that serves as the basis for labels that indicate standards in products. However, people with a different size than the 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 of how many calories you should consume. The calculator needs this data because it is factors that affect your metabolic rate, 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 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 kilos. But you've struggled with weight your entire life and have never weighed less than 70; in this case, a target of 120 is unlikely to be realistic. Try to set a benchmark that you think can be achieved. 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 the results you want. 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, this should be about a pound per week.
Reaching 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 ideal weight in the specified time. If you are trying to gain weight, your goal will be excess calories. But if you want to lose weight, the final numbers will take the deficit into account.
A calorie deficit is essentially a lack of energy. By creating 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 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 further, you will lose weight faster. But this is impractical and, moreover, unsafe. Extremely low-calorie diets (less than 800-1000 calories per day) can cause rebound symptoms and should only be used as directed by a doctor.
Does it seem too complicated? Let's use an example to explain. Let's say you are a sedentary woman. This means you are not exercising regularly. The weight loss calculator will tell you that you need to eat 1, 200 calories to lose weight. But you don't think you can cut your diet enough to hit those numbers. This is good. You can simply add some exercise to your schedule to burn some extra calories.
Here are some ways to do this:
- Eat 1, 300 (plus 100) calories a day and take a short evening walk every day, this will allow you to burn 700 calories a week.
- Eat 1, 400 (plus 200) 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 (plus 300) calories a day and do 45 minutes of moderate-to-high-impact exercise every day to burn 2, 100 calories in a week.
In either 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.
Common questions
Still don't know how to use a calorie calculator to lose weight? Here are the answers to questions frequently 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 maintain a certain amount of calories. Theoretically, 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 very difficult to stay in the desired calorie range if you don't eat nutritionally valuable foods. Healthy makes you feel strong, energetic and satisfied. Eating foods with empty calories does not provide your body with the essential nutrients it needs to live a healthy, active life. And if you eat unhealthy foods, you'll likely feel increasingly 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 more if you're working out. Your daily norm (result of calculator calculations) already takes into account additional physical activity. However, if you didn't include exercise when doing the calculations and then added exercise to your daily routine, you have 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, 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 your workouts. This leads to weight gain instead of weight loss.
How do I calculate my daily calorie intake?
There are many different ways to monitor your daily calorie intake. Many dieters use phone apps or websites. These services allow you to enter the foods you eat, the portion 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 down the number of calories there, so you have a good idea.
Do I need to buy a diet program or go train?
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. For some, a self-created diet is better. 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 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?
While 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 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, 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 fruit pieces, and nuts, seeds and other sources of dietary fats are also useful for quenching thirst, and drink water instead of 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 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 and soft drinks are sources of empty calories.
What if I use the calculator but the weight doesn't fall?
There are many factors that contribute to weight loss success. If you don't start losing weight right away, it doesn't mean nothing worked or that you did something wrong. It may take some more time for the weight to start to come off. Take a good 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; therefore, if you haven't lost weight in a long time, consult your doctor. Your doctor can 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.