Calorie calculator will help you calculate your daily calorie needs for weight loss. By entering your data, you will know 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 quickly.
Use a weight loss calculator to find out how many calories you should consume each day.
Find out how many calories you need to eat to lose weight
Some calorie calculators help you determine how many calories you need to maintain your weight. But what happens if you want to lose weight? In this case, you need to know 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 steps given. You will then 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 is right for you, it is best to use an online calorie calculator. This is a simple procedure that will be fun even if you are not considering anything to combat 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 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, either you add calories to gain weight, or you remove them to lose weight.
But what if you want to maintain your weight? The calculator can also determine how many calories you need 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 stay the same size, make sure you're not eating too much or too little. For some, this will mean a 2, 000 calorie diet. This is a reference number that serves as the basis for labels indicating standards on products. However, people of different height than average, more or less active than normal, will have different daily needs.
Use 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 of calories you should consume. 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. Tall people need more calories than short people, and young people need more calories than older people.
You will also be asked how active you are. If you move around 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 unsure about your activity level, keep a log of your activity tracker for a week, which will allow you to make a quick assessment.
Next, you will be asked what your goals are. At this point, 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 mark that you think is achievable. Once you've reached 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, if you're trying to lose weight, a healthy intake is between 300 and 900 grams per week. If you want to gain weight, this should be around half a kilo per week.
Achieve 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 at the time you specify. If you're trying to gain weight, your goal will be to exceed calories. But if you want to lose weight, then the final numbers will take the deficit into account.
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 reduce your 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 loss of weight. If you reduce even more, you will lose weight faster. But this is not practical and, moreover, dangerous. Extremely low-calorie diets (less than 800 to 1, 000 calories per day) can cause rebound symptoms and should only be used as directed by a doctor.
Sounds 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 reduce your diet enough to achieve those numbers. It's good. You can simply add some exercise to your routine to burn a few extra calories.
Here are some ways to do this:
- Eat 1, 300 (100 more) calories per day and take a short evening walk each day, this will help you burn 700 calories per week.
- Eat 1, 400 (200 more) calories per day and do a high-intensity workout twice per week, plus three 30-minute walks per week, which will burn 1, 400 calories.
- Eat 1, 500 (300 more) calories per day and complete a 45-minute, moderate-to-high-impact workout each day to burn 2, 100 calories in a week.
In either scenario, 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.
FAQs
Still don't know how to use a calorie calculator to lose weight? Here are the answers to questions often asked by those who want to lose weight.
Can I eat what I want and still lose weight?
This is a difficult question. You can eat anything and lose weight as long as you stay within a certain calorie amount. Theoretically, you can only eat candy all day and still lose weight. But it's better not to do that. For what? Because it will be quite difficult to stay within the desired calorie range if you don't eat foods with nutritional value. When healthy, 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, active life. And if you eat unhealthy foods, you'll likely get hungrier and hungrier and end up overeating.
Can I eat more if I exercise every day?
If you have factored training into the equation when using the calculator, you should stop eating if you are training. Your daily norm (the result of the calculator's calculations) already takes into account additional physical activity. However, if you didn't include exercise when you did the calculations and then added it to your daily routine, you have increased your daily calorie deficit. If you don't consume 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 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 burned during your 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 serving size, and automatically calculate your daily calorie intake. There are also fitness trackers that help you count the number of calories you consume and burn during exercise. If you are not a fan of gadgets, use a regular laptop. Simply write down the number of calories to get a good idea.
Should I buy a diet program or take 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 is best for you is the one that you are able to follow. For some, a self-created 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 meals? How long does it take you to find healthy foods in stores? How much are you willing to spend on them? ) and make a decisionthat meets 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 losing weight, not all calories are equal. The calories you get from nutritious foods will help you feel full longer, provide energy for daily activities, and improve your overall well-being. But what is a healthy diet? Most experts recommend setting the table as follows:
- A variety of colorful vegetables like lettuce, peppers, carrots and radishes. Experiment and you will certainly 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 containing pieces of fruit, and nuts, seeds and other sources of dietary fat are also useful for quenching your thirst and drinking water rather than sports drinks, sweet teasor sodas.
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 feel 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, sodas are all sources of empty calories.
What happens if I use the calculator but the weight doesn't come off?
Many factors contribute to weight loss success. If you don't start losing weight right away, that doesn't mean nothing worked or that you did anything 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 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, consult your doctor. Your doctor will be able to refer you to a qualified nutritionist for an individual consultation, as well as advice on weight loss medications or even surgical procedures to help you lose weight.