The calorie calculator will help you calculate your daily calorie needs to lose weight. By entering your data, you will discover 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 need to consume each day.
Find out how many calories you need to eat to lose weight
Some calorie calculators help you calculate 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 appropriate amount of calories to lose, gain or maintain the desired weight. Simply follow the indicated steps. Then 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 that suits you, it is best to use an online calorie calculator. This is a simple procedure that will have fun even if you don't plan to do anything about your weight.
How does the kcal calculator work? Once you've entered your data, it uses a formula called the Mifflin-Saint-Geor equation to calculate your resting metabolic rate. This is the amount of calories your body needs when it is at rest. Then, using your lifestyle information, the calculator adds up the number of calories your body needs for daily activity. And finally, either add calories to gain weight or remove them to lose it.
But what if you want to keep your weight the same? The calculator can also calculate how many calories you need to consume to maintain your current shape. This information will be useful to 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 2000 calorie diet. This is a reference figure that is used as a basis on labels indicating product standards. However, people who are a different size than average, 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 calories to consume. The calculator needs this data because it is a factor that affects 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 unsure about your activity level, keep a diary of your fitness tracker for a week, which will allow 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 kilograms. But you've struggled with weight your entire 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 believe is achievable. 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 desired results. Don't forget 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, 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 ideal weight at 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. When you create a calorie deficit, you deprive your body of the fuel it needs to function. Therefore, your body begins to burn stored fat (excess weight) to replace the missing fuel. A calorie deficit occurs when you reduce 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, you will lose half a pound of weight. If you reduce even more, you will lose weight faster. But this is not practical and, furthermore, unsafe. Extremely low-calorie diets (less than 800 to 1, 000 calories per day) may cause rebound symptoms and should only be used as directed by a doctor.
Does it sound too complicated? Let's use an example to explain it. Let's say you are a sedentary woman. This means that she does not exercise regularly. The weight loss calculator will tell you that she needs to consume 1200 calories to lose weight. But she doesn't think she can reduce her diet enough to reach those numbers. This is good. She can simply add some exercise to her schedule to burn some extra calories.
Here are some ways you can do this:
- Eat 1300 (100 more) calories per day and take a short evening walk every day, this will allow you to burn 700 calories per week.
- Consume 1, 400 (200 more) calories a day and do high-intensity training twice a week, plus three 30-minute walks a week, which will burn 1, 400 calories.
- Eat 1, 500 (300 more) calories per day and do a 45-minute moderate-to-high-impact workout every day to burn 2, 100 calories in a week.
In either of these scenarios, you add extra calories to your daily requirement, but to maintain a deficit, you burn them off 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.
Frequently asked questions
Still not sure how to use a calorie calculator to lose weight? Here are the answers to the questions often asked by those who want to lose weight.
Can I eat whatever I want and still lose weight?
It is a difficult question. You can eat anything and lose weight as long as you stay within a certain amount of calories. In theory, you can't eat anything but sweets all day and still lose weight. But it is better not to do this. Because? Because it will be quite difficult to stay in the desired calorie range if you do not eat nutritionally valuable 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 to live a healthy, active life. And if you eat unhealthy foods, you'll probably feel hungrier and hungrier and end up overeating.
Can I eat more if I exercise every day?
If you included training in the equation when using the calculator, then you shouldn't eat more if you're exercising. Your daily norm (the result of calculator calculations) 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 will have increased your daily calorie deficit. If you don't eat enough calories to exercise, this will increase your deficit and you will lose weight faster. If you consume the same amount 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 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 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 while exercising. If you are not a fan of gadgets, use a regular notebook. Simply write down the number of calories there, so you will have a good idea of it.
Do I need to buy a diet program or go training?
If so, which program is the 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 diet you can follow. For some, a diet of their own creation is best. But for some, the structured approach of a commercial weight loss program may work better. Ask yourself key questions about your lifestyle (do you cook your own food? How long does it take you 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 equal or are some calories better than others?
Although 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 you with 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, bell peppers, carrots, and radishes. Experiment and you will surely find vegetables to your liking.
- Lean meat, chicken or fish. Some also recommend red meat in moderation.
- Whole grains provide fiber, including oats, whole wheat bread, and crackers.
- Whole fruits are preferable to juices or snacks with pieces of fruit, and nuts, seeds, and other sources of dietary fats are also useful for quenching thirst and drinking 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 happens if I use the calculator but the weight doesn't appear?
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 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 your desired results. You may also have medical reasons that are preventing you from losing weight, so if you haven't lost weight for a long time, see your doctor. Your doctor can 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 excess weight.