Individuals that want to lose weight are always looking for easy tips and tricks. Weight loss can be a tough ask and most of the people lose their motivation within first few days of a couple of weeks. It is because they are unaware of how to go about the job and as a result they end up setting goals too tough to achieve. We recommend you to use a calorie calculator that can do the job of how many calories to lose weight calculator.
Why it is important? Well, knowing your calories and information associated to your body needs, you will be able to set realistic goals and know what it will take to lose weight.
What is a calorie calculator?
A calorie calculator is a tool that can help you in calculating your calorie requirements. It can give you a number of different outputs. The primary job of this calculator is to use a formula for calculating and providing you a daily calorie requirement. It will give you an overview of how many calories you need if you wish to maintain your current weight. Moreover, for people who want to lose more weight can take a look at how many calories they need to maintain current weight and can reduce their intake accordingly to assure a good calorie deficit and achieve their weight goals.
How it calculates my calorie requirements?
The calorie requirements of a person can be calculated via various equations. The three primary equations are Mifflin St Jeor equation, Revised version of Harris Benedict equation, and Katch McArdle formula. All of these will help you in calculating your BMR using which we can easily conclude the number of calories you need per day.
Once your BMR is calculated, your daily activity level comes into play. It has 5 primary values, 1.2, 1.375. 1.55, 1.725, and 1.9. It is sedentary, lightly active, moderately active, very active, and extra active. When you multiply the values with your BMR, you get an overview of estimated number of calories you need to maintain the current weight.
Pay attention to the fact that this is an estimated number. However, it is reliable. The original results may vary but there is very unlikely to be a huge difference between the estimation and the results.
How many calories to lose weight calculator: Using the results
As you end up with your daily calorie needs, the next thing you need to know is how many calories you should lose if you are willing to drop 1 pound of weight. It is said that 3500 calories are equivalent to 1 pound so when you will create a calorie deficit of 3500 pounds, you will be able to drop 1 pound.
Considering this, we assume that the daily caloric needs of your body is 2700 calories a day. Now, to lose 1 pound, you need to drop 3500 pounds. This can be a tough ask if you are to do it in 2 days as you would consume less than 1000 calories. However, if you channel it properly and deprive your body of 500 calories a day, you can easily lose 1 pound in a week. Boost it up and eliminate 1000 calories to lose 2 pounds in a week.
How to create calorie deficit?
Now, as you know about the calories you need, the next thing is to create a calorie deficit. First of all, get yourself a calorie counter which can help you in knowing how many calories you have consumed each day. You have so many smartphone apps that are reliable and easy to use and will help you in knowing the calories you eat per day.
The next thing here is to create a calorie goal. How many calories to lose weight calculator will help you in knowing the number of calories each day you need per day and what you should consume to lose weight. However, you can easily set your own goals as given above. Just think how many pounds you want to lose per week. Depending on each pound you want to drop in a week, you have to create a deficit of 500 calories each day. For instance, to lose 4 pounds a week, you have to create a calorie deficit of 4 x 500 i.e. 2000 calories per day.