The calorie calculator helps you calculate the daily calorie requirement for weight loss. By entering your data, you can find out how much you need to eat to lose weight at a leisurely pace, and how many calories you need to take in to lose weight extremely quickly.
Use a weight loss calculator to find out how many calories you should be consuming per 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 slim down? In this case, you need to find out how much you need to eat to lose weight.
Calculating the right amount of calories to lose, gain or maintain your desired weight is not that difficult. Just follow the given steps. Then you will know how much you need to consume to achieve the desired results.
How does the calorie counter work?
To determine the maximum weight that is suitable for you, it is best to use an online calorie calculator. It's a simple procedure that will keep you entertained even if you don't plan to do anything with your weight.
How does the kcal calculator work? After you enter the data, it calculates your resting metabolic index using a formula called the Mifflin-Saint-Geor equation. That's how many calories your body needs when you're at rest. Then, based on information about your lifestyle, the calculator adds up the number of calories your body needs for daily activity. And you end up either adding calories to gain weight or taking them away to lose weight.
But what if you want to keep your weight off? The calculator can also calculate how many calories you need to consume to maintain your current figure. This information will be useful for many people who follow a healthy diet. If you're at a healthy weight and want to maintain your size, make sure you're not eating too much or too little. For some, that means a 2, 000-calorie diet. This is a reference data based on the labels indicating the standards of the products. However, people of different sizes, who are more or less active than normal, will have different daily needs.
Using a weight loss calculator
Ready to use the calculator? You will need to enter your age, gender, height and current weight to get the correct number of calories you are consuming. 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. Big people need more calories than small people, and young people need more calories than older people.
They also ask you 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 get the numbers wrong, you won't get accurate results. If you're not sure how active you are, keep a log on your fitness tracker for a week so you can quickly assess it.
They then ask about your goals. At this stage, it is important to think realistically. Your goal may differ from your desired or ideal weight. For example, if you want to weigh 55 kilograms. But she has struggled with weight all her life and has 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 reachable. If you reach it, you can always install a new one.
Finally, you need to set a date by which you want to see the results you want. Remember that if you're trying to lose weight, a healthy amount is between 300 and 900 grams per week. If you want to gain weight, it should be about half a kilogram per week.
Achieving your goals
After completing the calculations, you will receive your daily calorie intake. This is the amount you need to consume in order to reach your target weight by the given time. If you're trying to gain weight, your goal will be to exceed your calorie intake. But if you want to lose weight, the final numbers take the deficit into account.
A calorie deficit is basically an energy deficit. When you create a calorie deficit, you deprive your body of the fuel it needs to function. Thus, the body begins to burn stored fat (excess weight) to replace the missing fuel. We talk about a calorie deficit when we consume fewer calories, when we eat less than our body needs, or when we exercise. 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 3, 500-calorie deficit per week, it will lead to a pound of weight loss. If you cut back even more, you'll lose weight faster. But it's not practical, and it's also not safe. Extremely low-calorie diets (below 800-1000 calories per day) can cause rebound 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're a sedentary woman. This means that you do not exercise regularly. The weight loss calculator tells you that you need to eat 1200 calories to lose weight. But you don't think you can cut your diet enough to get those numbers. This is good. You can simply add some exercise to your schedule to burn some extra calories.
Here are some ways you can do this:
- Eat 1300 (over 100) calories a day and take a short evening walk every day to burn 700 calories a 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 burns 1, 400 calories.
- Eat 1, 500 (300 more) calories a day and do 45 minutes of moderate to high-impact exercise every day to burn 2, 100 calories in a week.
In any of the above scenarios, you add extra calories to your daily needs, but burn them off through exercise to maintain the deficit, which allows you to lose weight. If you want to lose weight faster, simply increase your daily exercise load without increasing the number of calories in your diet.
F. A. Q
Still not sure how to use a calorie calculator to lose weight? Here are the answers to frequently asked questions by people who want to lose weight.
Can I eat whatever I want and still lose weight? Difficult question. You can eat anything and lose weight as long as you stay within a certain calorie limit. In theory, you can only eat sweets all day and still lose weight. But you better not do that. Why? Because it's going to be pretty hard to stay within your desired calorie range if you're not eating nutritious foods. A healthy person feels strong, energetic and full. Eating empty calorie foods does not provide the body with the essential nutrients needed for a healthy, active life. And if you eat unhealthy food, you'll probably get 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 shouldn't eat more when you exercise. Your daily norm (the result of the calculator's calculations) already takes into account additional physical activity. However, if you weren't exercising when you did the math and then added exercise to your daily routine, you increased your daily calorie deficit. If you don't eat enough calories for your workout, it will increase the deficit and make you lose weight faster. If you consume the same number of calories as you burn, your rate of weight loss will remain the same as the calculator results. Be careful though, it's easy to eat more calories than you burn during your workouts. This leads to weight gain rather than weight loss.
How can 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 meals you eat, the portion sizes, 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 exercise. If you're not into gadgets, use a regular notebook. Just write the number of calories there so you have a good idea.
Should I buy a diet program or go to exercise? 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 one you can stick to. a structured approach to a commercial weight loss program may work better. Ask yourself the most important questions about your lifestyle (do you cook your own meals? How long does it take you to find healthy food at the grocery store? How much are you willing to spend? ) 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 consume is most important for weight loss, not all calories are created equal. Calories from nutritionally nutritious foods help you feel fuller longer, provide energy for daily activities, and improve your overall well-being. But what is a healthy diet? Most experts recommend setting up the table below:
- Different colored vegetables such as lettuce, bell peppers, carrots and radishes. Experiment and you will surely find a vegetable you like.
- Lean meat, chicken or fish. Some people also recommend red meat in moderation.
- Whole grains contain fiber, including oatmeal, whole grain bread, and crackers.
- Opt for whole fruit over juices or snacks containing pieces of fruit, and nuts, seeds, and other sources of dietary fat are also helpful in quenching thirst, and drink water over 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? They are found in processed foods that contain added sugars, trans fats, excess fat and calories. Candy, fast food, snacks, and 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 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 some time for the weight to start coming off. Take a look at your eating and exercise habits to see if you need to make changes to achieve the results you want. It is also possible that you have medical reasons that prevent you from losing weight, so if you have not lost weight for a long time, see your doctor. Your doctor can refer you to a qualified nutritionist for a one-on-one consultation, as well as advice on weight loss medications or even surgical procedures to help reduce excess weight.