[dropcap]D[/dropcap]o you need calories to lose weight calculator? Yes, you do. With this tool, you can track, calculate, and make your weight loss journey a no-brainer. It will help you know upfront the number of calories your body needs from protein, carbs, and fat to ensure that you’re getting maximum weight loss results. This will also prevent you from making starvation plans. The result is also tailored to your body.
How much should you be eating?
It depends on your current weight. The computation starts by determining the number of calories that your body burns while at rest. It’s commonly known as the basal metabolic rate.
To know your BMR, you need to determine your current weight in pounds. Then, divide the result by 2.2. This is your weight in kilograms.
After determining your weight, you should take your height in inches and multiply the result by 2.54 so it will be converted to centimeters.
Then, track your protein, carbohydrates and fat intake. Remember that your calorie intake should be 40 percent from protein, 40 percent from carbs and only 20 percent from fats. This will ensure that you have a proper balance of those essential nutrients that your body needs in order to lose weight efficiently and keep it off.
To obtain your protein and carb requirements, you should take your daily caloric requirements and multiply it by 40 percent or 0.4. Take the result and divide it by four.
On your fat intake, take the caloric requirements number and multiply it by 0.2 or two percent. Take the result and divide it by nine.
When you have this information at your disposal, you will have a guide of how much fats, protein, and carbs you should be eating.
But the result will only be as good as you make it as what you choose to eat and do will determine whether or not you’re keeping a spare tire or lose the weight for good.
It is also ideal that you have a food journal. You don’t need a fancy one. A cheap notebook will do. Or if you have a smartphone, you can just download a food journal app. This tool will help you track exactly the number of calories you have eaten for every category.
NIH Body Weight Planner
Another great tool online is the Body Weight Planner made by the National Institutes of Health (discontinued). This tool wasn’t created by a medical doctor. Rather, it was developed and built by the mathematician Kevin Hall, Ph.D.
Update: The tool has been discontinued. You may try this recipe calorie nutrition calculator instead.
This calories to lose weight calculator is better than the rest of the calculators available on the market because it requires you to input your age, goal weight, current weight and timeframe that you need to wait to achieve your weight loss goal. Apart from that, you will also have to input your physical activity level and the percentage of how much you’re willing to change your activities to reach the desired results.
For the creator of this tool, the 500-calorie rule has flaws and one of them is that it assumes that weight loss continues in a linear fashion. The reason for this is that your body is a dynamic system. A change in one part will also produce changes in other parts of your body.
Depending on your current weight, you need a different calorie deficit in order to eliminate a single pound.
This calculator from NIH will help you establish a more realistic weight loss goal while you enjoy having a healthy body.
How Many Calories You Must Eat to Lose Weight?
As previously discussed, it depends on your weight and body. All diets in the world can’t change the fact that in order to lose weight, you need to eat less. That is if you eat more calories than your body can burn, you will definitely gain weight. And if it’s the opposite, you will lose weight.
Although there are minor factors that will come into play, that’s all you need to know.
However, you also have to realize that a little treat could give you a big surprise. A glass of wine or a piece of chocolate cake can add up over the course of a week.
Generally, women should consume 1200 calories per day while men must eat 1800 a day to lose weight. This would mean that a woman should only consume three 300-calorie meals and a 300-calorie snack. Men, on the other hand, could eat 450 calories per meal and a 450-calorie snack.
To lose one kilogram, you need to create a 1000-calorie deficit per day.
How many calories you should burn to lose weight?
When you combine your calorie intake with exercise sessions per week, a 1200-calorie per day eating plan can easily help you achieve your weight loss goals.
But you have to make sure that you’re burning up to 800 calories per exercise.
What type of exercise should you be doing?
It’s ideal that you combine both strength training and cardio workout. Resistance and interval training will help you burn more calories even when you stop exercising.
The type of diet you are eating will also affect how much you can lose weight. Experts do recommend having high-protein diets every day to burn more calories. The reason for this is that protein requires a lot of effort to digest and metabolize.
It’s also ideal that you find a training buddy to help you stay focused on your weight loss goal and finally achieve it. You may choose to join a fitness class. Good thing these days is that there is and an enormous range of fitness classes that you can choose from. All you need to do is show up at a designated time and let the instructor do the planning for you.
And you shouldn’t underestimate the activities that you can do per day. These activities will include informal exercise, like taking the stairs, swimming, and bike riding. Every activity counts that may help you lose weight successfully.
When you try to use the calories to lose weight calculator, you need to be honest about your goal and activity level. If you want to wear a single-digit dress, you need to do the math first so you can be on your way to achieving your weight loss goal.