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 and how many calories you need to consume to lose weight extremely fast.
Use the 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 find out how much you need to eat to lose weight.
Calculating the right amount of calories to lose, gain or maintain the weight you want is not that difficult. Just follow the given steps. Then you will know how much you need to consume to get the desired result.
How does the calorie calculator work?
It's best to use an online calorie calculator to find your optimal weight. It's a simple procedure that will keep you entertained 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 at rest. Then, using your lifestyle, the calculator adds up the number of calories your body needs for daily activity. And finally, he either adds calories to lose weight or takes them away to lose them.
But what if you want to keep your weight the same? The calculator can also figure out how many calories you need to consume to maintain your current form. This information will be useful for many people who follow a healthy diet. If you're at a healthy weight and want to keep your body measurements the same, make sure you're not eating too much or too much. For some, this will mean a 2, 000-calorie diet. This is a reference number used as a base on labels indicating standards on products. However, people who are different in size from average, less or more active than normal will have different daily needs.
Using a weight loss calculator
Ready to use the calculator? To get an accurate figure for how many calories you should be consuming, you'll need to provide information about your age, gender, height, and current weight. The calculator needs this information 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. Older people need more calories than younger people, and younger people need more calories than older people.
You will also be asked how active you are. If you move a lot during the day, the body needs more fuel (in the form of calories). Try to answer the question about sports 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, which gives you 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 weigh 55 kilograms. But if you've struggled with weight your entire life and never weighed less than 70, then a goal of 120 is unlikely to be realistic. Try to set a mark that you think is achievable. Once you reach it, you can always install a new one.
Finally, you need to set the date when you want to see the desired results. Remember, if you're trying to lose weight, a healthy amount is between 300 and 900 grams per week. If you want to gain weight, then this should be about half a kilogram per week.
Achieving 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 target weight by the time you set. If you're trying to gain weight, your goal will be calorie surplus. But if you want to lose weight, then the final figures will take into account the deficit.
A calorie deficit is actually an energy deficit. 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 lost 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.
According to most experts, a general rule of thumb is that if you create a 3, 500 calorie deficit per week, it will result in a pound of weight loss. If you lose more weight, you will lose weight faster. However, this is impractical and, moreover, dangerous. Very low-calorie diets (less than 800-1000 calories per day) can cause rebound symptoms and should only be used as directed by a physician.
Sound too complicated? Let's use an example to explain. Let's say you are a sedentary woman. It 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 a good. You can add some exercise to your schedule to burn a few extra calories.
There are several ways you can do this:
- Eat 1300 (100 more) calories a day and take a short evening walk every day, which will allow you to burn 700 calories a week.
- Eat 1, 400 (200 more) calories a day and do high-intensity exercise twice a week, plus 30-minute walks three times 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 add extra calories to your daily intake, but to maintain the deficit, you burn them through exercise, allowing you to lose weight. If you want to lose weight faster, increase your daily exercise load without increasing the number of calories in your diet.
Frequently asked questions
Still don't know how to use a calorie calculator to lose weight? We present answers to frequently asked questions by those who want to lose weight.
Can I eat whatever I want and still lose weight? It is a difficult question. As long as you stay within a certain amount of calories, you can eat anything and lose weight. In theory, you could eat nothing but sweets all day and still lose weight. But it's better not to. Why? Because if you don't eat nutritionally valuable foods, it will be quite difficult to stay within your desired calorie range. Health 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, active life. If you're eating unhealthy foods, you're likely to feel increasingly hungry and end up overeating.
Can I eat more if I exercise every day? If you've factored exercise into the equation when using the calculator, if you're exercising, you shouldn't be eating anymore. Your daily allowance (the result of calculator calculations) already takes into account additional physical activity. However, if you didn't include exercise in your calculations and then added exercise to your routine, you increased your daily calorie deficit. If you don't eat enough calories to exercise, it will increase your deficit and cause you to lose weight faster. If you consume as many calories as you burn, your weight loss rate will remain as shown in the calculator results. Be careful though, it's easy to eat more calories than you burn during exercise. 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 nutritionists use phone apps or websites. These services allow you to enter the foods you eat, portion sizes, and automatically calculate your daily calorie intake. There are also fitness trackers that help you calculate the number of 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 so you have a fair idea of it.
Should I go on a diet or exercise? If so, which program is better? There is no "best" diet because every person is different and has their own lifestyle and needs. The diet that is best for you is the diet that you can 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 basic questions about your lifestyle (do you cook your own meals? How long does it take to find healthy food in stores? How much money are you willing to spend on it? ) and make decisions based on 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 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 schedule as follows:
- Different colored vegetables like lettuce, bell pepper, carrot and radish. Experiment and you will definitely find a vegetable that suits your taste.
- Lean meat, chicken or fish. Some also recommend eating less red meat.
- Whole grains provide fiber, including oatmeal, whole grain bread, and crackers.
- Whole fruits are preferred over juices or snacks with fruit pieces, and nuts, seeds, and other dietary fats are also good for quenching your thirst, and drink more water than sports drinks, sweet teas, or soda.
Instead of filling you up, empty calories make you feel hungrier, make you want to eat more, and even make you tired. What are empty calories? You can find them in processed foods that contain added sugar, trans fats, excess fat, and calories. Sweets, fast food, snacks, carbonated drinks are sources of empty calories.
What should I do if I use the calculator, but the weight does not come out? 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 is working or that you're doing something wrong. It may take a little longer for the weight to start coming off. Take a hard look at your eating and exercise habits to see if you need to make any changes to achieve the results you want. There may also be medical reasons preventing 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 qualified dietitian for individual counseling, as well as advice on weight loss medications or even surgical procedures to help you lose excess weight.