Many use a weight loss calculator to determine how many maximum daily calories can be consumed while still losing weight. However, it is essential to know that not every weight loss calculator is created equal. In the new age of weight loss, it is critical to use a calorie calculator that asked for personal information such as age, weight, height and so on.
To lose a pound a week—a reasonable goal for many people—you must consume about 500 fewer calories per day, on average or 3,500 a week. You can do this by eating less, moving more, or a combination. That leaves the question: How many calories do you need to maintain your current weight? Or, how many calories do you need to lose weight?
Many factors determine the rate at which your body burns calories: your age, size, how much muscle and fat you have, and how active or inactive you are, plus genetic factors. This is why it is so important to use a weight loss calculator that takes your personal condition and situation into account to accurately calculate your daily calorie limit, which makes it possible to lose around one or more pounds per week.
Where To Find A Weight Loss Calculator?
Fortunately, I have a free weight loss calculator on my website that you can use to determine your caloric daily limit. Please go to the following link to access our calculator …
How To Use The Weight Loss Calculator – Step-by-Step
Step 1: Calculate Your TDEE (Total Daily Energy Expenditure)
Enter age, gender, system, height, and weight as shown above
For system, select Standard
Now, calculate your Total Daily Energy Expenditure (TDEE), by entering the value shown above as follows:
For formula field select “Lean Mass Formula (best if overweight)”
If you looking to lose weight, then select the “Lean Mass Formula (best if overweight)” option. Once this is selected, you will need to provide your body fat percentage as follows …
Enter your current body fat percentage (%). If you do not know this value then use the following formula to calculate your percentage estimate of body fat …
Body Fat Percentage = (pounds you want to lose/current weight in pounds) * 100
For example, let’s say someone currently weighs 150 pounds, and they want to lose 15 pounds, then, to obtain a rough estimate for the body fat percentage …
Body Fat Percentage = (15/150) * 100
Body Fat Percentage = 10%
Note: Typically, there are more accurate ways to determine your real body fat, but the rough calculation will work for now.
How would you describe your normal daily activities?
How many weekdays per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your exercise?
Now click on the button “CALCULATE YOUR TDEE”
Your TDEE Results
Your BMR Value
The Basal Metabolic Rate (BMR) is the number of calories required to keep your body functioning at rest.
Your TDEE Value
The total daily energy expenditure is the number of calories required to keep your body functioning during a regular active day.
Step 2: Choose Your Goals
Step 2 in the calculator determines your calorie daily limit. To lose around one pound per week, please select Aggressive (20%) as shown below.
Step 2 Results: Your Daily Calorie Limit
The calorie value in the left-hand “Fat loss” section is your total daily calorie limit. Staying at or below that value should enable you to lose around one pound per week.
Step 3: Select Your Nutrition Plan
As you can see in step 3, there are 5 plans to choose from and a custom option. For our purposes today, please select the “Low Carb (Recommended)” option. Make sure you actually click on the “Low Carb” option before clicking the calculate button.
Once a plan is selected, you can see the nutrition results, which breaks down your fat, carbs, and protein percentages for a given day. If you are just counting calories, then you can ignore these results for now. However, if you are counting macros, then this information would be more relevant. The topic of macro counting is not covered in this article.
In step 3, your meal results or recommendations will be updated once you click on the calculate button.
Step 4: Your Meal Results
The more often you eat, the less likely of becoming hungry during the day. This is why is best to select 6 meals a day in step 4. Once that is done, your meal recommendations will be displayed in step 4.
This will include your carb, protein, fat and fiber grams to consume in a day. The result will also include the total number of calories (Calorie Daily Limit) you should consume in a day as well as the number of calories for each meal. These values are guidelines to help ensure you achieve rapid weight loss.
It is important to note that you can mix your meals around. For example, you can eat 6 meals a day, 4 meals a day, or 3 meals a day. As long as you do not go over your daily calorie limit.
Using this weight loss calculator to help you lose one pound a week is a great start in achieving rapid weight loss. Actually, one of the best ways to achieve rapid weight loss in this new day and age is to download our free, but invaluable book called “The New Age Of Rapid Weight Loss”. Download this incredible book now to find out how to jump into the fast lane of rapid weight loss!