In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative. This calorie calculator calculates the optimal calorie intake and macro-nutrient values to lose fat or gain muscle. The weight loss calculator will show you how many calories should you burn a day to reach your weight loss goal. The calculator presents two zigzag diet schedules. The second schedule increase and reduces calories gradually. The calorie calculator is a useful tool to help determine if you are overweight, how many calories you are burning a day and some suggestions to the amount of calories you should consume. Having actual caloric measurements can also assist in weight loss, since tangible calorie goals can be set, rather than simply trying to eat less. Remember that weight loss alone is not the sole determinant of health and fitness, and you should take other factors such as fat vs. muscle loss/gain into account as well. Well, the 1200 calorie diet plan is one of the most significant ways to lose 20 pounds within 90 days. There are also websites that can help to do the same, but if you prefer, manually maintaining an excel spreadsheet or even a pen and paper journal are certainly viable alternatives. Determine your weight loss goals. After you input information about yourself such as your age, gender, height, activity level and your current weight Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months. It is also ideal to take measurements under consistent conditions, such as weighing yourself as soon as you wake up and before breakfast, rather than at different times throughout the day. Choose a method to track your calories and progress towards your goals. The calculator is based on the Harris-Benedict equation. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Supports both metric (kilograms) and imperial units (pounds) and uses the formulas based on modern dietary and weight loss research. Simply use the Diet Assessment Calorie Calculator tool to help you find the appropriate calorie level based on the changes you've made in your lifestyle. If you've lost a significant amount of weight, increased your exercise or made any significant changes in your lifestyle in regard to eating and exercise, it's time to modify your plan. Carrots require far more chewing and can result in more calories burned during digestion. Generally, foods that take more effort to chew – fruit, vegetables, lean meats, whole grains, etc. Remember: All foods, including "healthful foods," should be consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have large amounts of sugar, and foods labeled as "health foods" such as low-calorie foods, reduced-fat foods, etc. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period. Active men who walk more than 3 miles per day may require 2,800–3,000 calories per day to maintain their weight and 2,300–2,500 calories per day to lose 1 pound (0.45 kg) of weight per week. It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism. Always consult your doctor before commencing a weight loss program. Track your progress over time and make changes to better achieve your goals if necessary. The first output will be your BMI (Body Mass Index). That's OK. Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food. If you have a smart phone, there are many easy-to-use applications that facilitate tracking calories, exercise, and progress, among other things. Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. Remember that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week – it could be less, or it could be more! 1 pound, or approximately 0.45 kg, equates to about 3,500 calories. 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