Weight Loss Calculator
If you want to lose some weight you need to burn some calories. This is easy to say, but harder to do. Almost every adult has been in this situation before.
Weight loss and maths
Let’s start with basics. When we talk about extra weight we usually refer to that extra fat around waist (for men) or on buttocks (for women). Fat accumulates almost evenly on all parts of your body, but fat on waist and buttocks is usually most visible and obvious. If you want to get rid of that extra fat you will need to get dirty and get physically active. The other way is to eat less and follow a diet.
Every gram of fat equals 9 calories. So, 1000 grams (1 kilogram) of fat equals 9000 calories. This means that for getting rid of 1 kilogram of fat you will need to burn off 9000 calories. You can do this in two ways. Either eat less, or be physically active more. The best way is to cut down those extra calories from fat by eating less and exercising more – best ratio is 50% deficit by eating less and 50% deficit by exercising more.
Basic weight loss program calculation
Based on your weight loss goals, you can use online weight loss calculator to calculate your weight loss plan. If you want to lose 2 kilograms of extra weight (2 kilograms of extra fat), you will need to create a 18000 calories deficit (2 times 9000 calories, because 1 kilogram of fat equals 9000 calories).
It is advised to do a 20% calorie deficit per day. So if your daily calorie consumption is for example 2000 calories, you should make a 20% calorie deficit of 400 calories. To lose 1 kilogram of fat you will therefore need to eat 400 calories less for 22 days (22 times 400 calories equals 8800 calories) in a row. How to calculate daily calorie consumption? First, find out what your BMR (basal metabolic rate) is, and then select and appropriate modifier, which adds to your daily BMR. You can calculate your BMR using BMR calculator.
Weight loss calculator
Now that you’ve calculated your weight loss plan using weight loss calculator you can start losing weight. Make sure you follow a proper diet which will reduce calorie intake for about 20%. Such diet doesn’t need to be a special diet – you can just reduce the amount of food you eat per day for 20%. Than, do some sports. Walk, jog, run, hike. Do the sport you love. Maybe buy yourself Nintendo Wii and play sport games on it. Weight loss can be fun. The best thing with weight loss is the visible results you get after some time. Keep in mind that results will not come over night, but you need to be patient. There one more thing – online weight loss calculator can be a handy thing, but it is not always accurate. So when you chose which weight loss calculator you will use bare in mind that results are just a mere approximation because every individual is different (in terms of body composition, genetics, etc.).