Find out how many calories you need to eat to lose weight
How does the calorie calculator work?
Use the weight loss calculator
achieve your goals
- Eating 1300 (over 100) calories per day and taking a short walk every evening will result in you burning 700 calories per week.
- Eating 1, 400 calories a day (200 more), doing two high-intensity workouts a week, plus walking for 30 minutes three times a week will burn 1, 400 calories.
- Eat 1, 500 calories a day (over 300 calories) and do 45 minutes of moderate-to-vigorous exercise every day to burn 2, 100 calories a week.
FAQ
Can I eat whatever I want and still lose weight? This is a difficult question. As long as the calories stay within a certain range, you can eat anything and lose weight. Theoretically, you could eat nothing but candy all day long and still lose weight. But it's best not to do this. Why? Because if you don't eat foods with nutritional value, it's difficult to stay within your ideal calorie range. Being healthy makes you feel strong, energetic, and fulfilled. Eating empty calorie foods does not provide the body with the essential nutrients it needs for a healthy, active life. If you eat unhealthy foods, you may feel increasingly hungry and end up overeating. Can I eat more if I exercise every day? If you factor training into the equation when using the calculator, you shouldn't be eating while exercising. Your daily standard (as calculated by the calculator) already takes into account additional physical activity. However, if you don't include exercise when doing your calculations and then add exercise to your daily routine, your daily calorie deficit will increase. If you don't eat enough calories to exercise, this will increase your deficit and you'll lose weight faster. If you consume the same number of calories as you burn, your weight loss rate will be the same as shown in the calculator results. But be careful, it's easy to take in more calories than you burn during a workout. This can lead to weight gain rather than weight loss. How to calculate daily calorie intake? There are many different ways to track your daily calorie intake. Many dieters use mobile apps or websites. These services allow you to enter the food you eat, your portion sizes, and automatically calculate your daily calorie intake. There are also physical activity trackers that can help you calculate the number of calories you eat and burn while exercising. If you don't like electronics, use a regular laptop. Just write down the number of calories there so you'll have a good idea of it. Do I need to purchase a diet plan or attend training? If so, which program is best? There is no "best" diet as everyone is different and has their own lifestyle and needs. The best diet for you is one you can stick to. For some people, a homemade diet is best. But for some people, the structured approach of a commercial weight loss program may work better. Ask yourself key lifestyle questions (Do you cook your own meals? How long will it take you to find healthy food in the store? How much are you willing to spend? ) and make a decision that suits 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. The calories you get from nutrient-dense foods will help you feel fuller longer, provide energy for daily activities, and improve your overall health. But what is healthy food? Most experts recommend setting up the table as follows: - A variety of colorful vegetables such as lettuce, green peppers, carrots and radishes. Experiment and you're bound to find a vegetable you like.
- Lean meat, chicken or fish. Some also recommend eating red meat in moderation.
- Whole grains provide fiber, including oatmeal, whole-wheat bread and crackers.
- Whole fruit is better than juice or snacks with fruit pieces, nuts, seeds and other sources of dietary fat can also help quench thirst, and drink water instead of sports drinks, sweetened tea or soda.
Instead of filling you up, empty calories are more likely to make you feel hungry, increase your desire to eat more, and may even make you feel tired. What are empty calories? You can find them in processed foods that contain added sugar, trans fat, excess fat, and calories. Candy, fast food, snacks, and soda are all sources of empty calories. What if I use the calculator and the weight doesn't come off? There are many factors that contribute to successful weight loss. If you don't start losing weight right away, it doesn't mean nothing is working or that you're doing something wrong. It may take more time for the weight to start falling 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 health reasons that are preventing you from losing weight, so see your doctor if you haven't lost weight in a long time. Your doctor may refer you to a qualified nutritionist for personal consultation, as well as advice on weight loss medications or even surgical procedures to help you lose excess weight.