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Weight loss calculator helps you to estimate how many calories you should have to eat to lose weight and even helps to plan your healthy goals.
No doubt, putting on weight is easier than getting rid of extra pounds. Weight loss is not as easy as you seem, it requires consistent effort. However, the exact amount of calorie intake can result in losing extra weight (pound/kg).
The tool works simply, it estimates the number of calories intakes a person needs to achieve a desired weight goal.
If your goal comes up with losing weight at a normal pace, then you need to eliminate 500-1000 calories from your daily diet intake. You better keep in mind that:
Nutritionist experts do not permit limiting your caloric intake by more than 1000 per day. If you do this, your muscle mass will start decreasing rapidly. This will decrease your BMR and you will lose weight more while being unhealthy. So never aim to lose more than 2 pounds a week.
The science entails that you should eat less calories than you expend. When you do this, your body will start consuming energy from the fat stored in it. It will lead to losing excess flab from the body, thereby assisting in healthy weight loss without any health issues.
Your weight loss calories calculations depend upon total daily energy expenditure and BMR.
BMR contributes to 70% of your daily calorie needs. This is why it provides a baseline to estimate calories per day to lose weight.
The calorie calculator for weight loss is based on the same theory and considers 3 equations that give you an average estimation of your BMR calories. These include:
The gender specific versions of this formulas are as under:
These equations provide calories that you need to eat to maintain your weight while at rest.
Your daily energy expenditure is an estimation of how many calories count you burn during a certain activity. Each activity has a specific metabolic equivalent of task (MET).
The calculator simplifies the process by categorizing activity levels into four distinct levels, each associated with specific MET values. These include:
|Activity Level||MET Value|
|Light Activity 1-3 Times per Week||0.375|
|Moderate Activity 3-5 Times per Week||0.55|
|High Activity Everyday Exercise||0.725|
|Extreme Activity Professional Athlete||0.9|
MET values help gauge the intensity of your physical activities, thereby providing a convenient way to estimate your daily calorie expenditure.
Weight (W) = 75 kilograms
Height (H) = 174 centimeters
Age (A) = 26 years
Body fat percentage (F) = 15%
Moderate Active (Person exercises regularly (3-5 times per week)
Step # 01: BMR Estimation
Using Katch-McArdle Formula
BMR = 370 + 21.6(1 – F)W
BMR = 370 + 21.6(1 – 0.20) * 70
BMR = 370 + 21.6 (0.80) * 70
BMR = 370 + 1209.6
BMR = 1579.6 calories
Step # 02: Estimating TDEE with the activity level provided
Moderate Activity (MET) = 0.55
TDEE = BMR × MET
TDEE = 1579.6 × 0.55
TDEE = 868.78 calories
Step # 03: Daily Calorie Intake For Weight Loss
To lose weight healthily, you should cut off 500 calories from your daily intake. Considering this, we have:
Calorie Intake = TDEE – 500
Calorie Intake = 868.78 – 500
Calorie Intake = 368.78 calories
If the person wants to lose body fat without any health issues, he/she has to eat 368.78 calories less than his/her energy expenditure.
This is an evident approach to losing weight by consuming calories in a zigzag manner. When you eat the same number of calories each day, a time will come when your body gets used to it. In this condition, the plateau of weight loss happens and your body does not lose more weight after a certain time. This is why you need to eat by changing your calorie number daily.
Suppose your fat loss calories counting are 2000 per day, then
Following this practice will keep your total calorie ingestion 14000 weekly but in a more effective way. The combination of high and low-calorie consumption allows you to eat flexibly.
If you face difficulty in planning your calories this way, give zig zag diet calculator a try and get your personalized diet schedules for sustained weight loss straightaway in seconds. The tool gives you a couple of different plans that allow you to eat the way you want and lose weight accordingly.
During fat loss, your body exhales excessive carbon dioxide from the lungs. About 84% of fat is lost this way. While the remaining 16% is lost either via perspiration or urine secretion from the body.
Research conducted by Dietary Guidelines for Americans 2020-2025 states that:
An average adult man burns approximately 2000-3000 calories in a single day. On the other hand, women may burn 1600-2400 calories per day.
Losing 20 pounds in just a month (4 weeks) is not suggested. You may better consult with your dietician who may give you a better plan for this.
|Beef, regular, cooked||2 oz.||142||595|
|Chicken, cooked||2 oz.||136||569|
|Fish, Catfish, cooked||2 oz.||136||569|
|Shrimp, cooked||2 oz.||56||234|
|Pork, cooked||2 oz.||137||574|
|Diet Coke||1 can||0||0|
|Milk (1%)||1 cup||102||427|
|Milk (2%)||1 cup||122||511|
|Milk (Whole)||1 cup||146||611|
|Coca-Cola Classic||1 can||150||628|
|Yogurt (low-fat)||1 cup||154||645|
|Orange Juice||1 cup||111||465|
|Apple cider||1 cup||117||490|
|Yogurt (non-fat)||1 cup||110||461|
|Bread, white||1 slice (1 oz.)||75||314|
|Caesar salad||3 cups||481||2014|
|Dark Chocolate||1 oz.||155||649|
|Pizza||1 slice (14″)||285||1193|
|Sandwich||1 (6″ Subway Turkey Sandwich)||200||837|
|Rice||1 cup cooked||206||862|
|Banana||1 (6 oz.)||151||632|
|Apple||1 (4 oz.)||59||247|
|Orange||1 (4 oz.)||53||222|
|Peach||1 (6 oz.)||67||281|
|Pear||1 (5 oz.)||82||343|
(Targeted to 2000, 1500, and 1200 calories Restriction)
|Meal||1200 Cal Plan||1500 Cal Plan||2000 Cal Plan|
|Breakfast||All-bran cereal (125) Milk (50) Banana (90)||Granola (120) Greek yogurt (120) Blueberries (40)||Buttered toast (150) Egg (80) Banana (90) Almonds (170)|
|Snack||Cucumber (30) Avocado dip (50)||Orange (70)||Greek yogurt (120) Blueberries (40)|
|Total||345 Calories||350 Calories||650 Calories|
|Lunch||Grilled cheese with tomato (300) Salad (50)||Chicken and vegetable soup (300) Bread (100)||Grilled chicken (225) Grilled vegetables (125) Pasta (185)|
|Snack||Walnuts (100)||Apple (75) Peanut butter (75)||Hummus (50) Baby carrots (35) Crackers (65)|
|Total||450 Calories||550 Calories||685 Calories|
|Dinner||Grilled Chicken (200) Brussel sprouts (100) Quinoa (105)||Steak (375) Mashed potatoes (150) Asparagus (75)||Grilled salmon (225) Brown rice (175) Green beans (100) Walnuts (165)|
|Total||405 Calories||600 Calories||665 Calories|
|Activity (1 hour)||125 lb person||155 lb person||185 lb person|
|Golf (using cart)||198||246||294|
|Walking (3.5 mph)||215||267||319|
|Swimming (free-style, moderate)||397||492||587|
|Running (9 minute mile)||624||773||923|
|Bicycling (12-14 mph, moderate)||454||562||671|
|Food Components||kJ per gram||Calorie (kcal) per gram||kJ per ounce||Calorie (kcal) per ounce|
|Ethanol (drinking alcohol)||29||6.9||822||196|
|Polyols (sugar alcohols, sweeteners)||10||2.4||283||68|
From Wikipedia, the free encyclopedia – Weight Loss Guide – Intentional and Unintentional Weight Loss – Causes (Disease-related) – Myths – Health Effects – Long term weight loss – weight loss industry – along with references
The official health organization of the USA (Centers for Disease Control) has suggested an optimal calorie-cut diet that may help you shed calories to lose weight healthily. You may better try activity plans offered by the CDC to exercise for losing weight.