Do you want to know how many calories you should eat each day to lose weight? Then, keep reading!
What is a Calorie Calculator for Weight Loss?
A calorie calculator for weight loss is a calculator that tells you the number of calories you need to consume each day in order to lose weight.
In this article, you will learn how to take control over your weight loss process by using simple math.
Let’s jump in.
Things You Will Need:
To calculate how many calories you need to consume daily to lose weight, you will need:
- A scale
- A yardstick
- A calculator (Math teachers can skip this one)
The calculation is made by following 7 easy steps:
Start by weighing yourself and measuring your height in inches.
If you’re a woman, calculate your basal metabolic base (BMR) by multiplying your weight by 4.35 and your height by 4.7.
Add the two products, then, subtract the product of your age in years multiplied by 4.7 and add 655.
Let’s see this in action with our friend Alice:
Alice weighs 150 pounds, is 65 inches tall, and is 30 years old. Her basal metabolic rate is 1,472.
Take a look: (150 x 4.35) + (65 x 4.7) – (30 x 4.7) + 655 = 1,472
What if I’m a Man?
If you’re a man, calculate basal metabolic rate by multiplying your weight by 6.23, then add the product of your height in inches multiplied by 12.7. Finally, subtract your age in years multiplied by 6.8 and add 66.
Take a look at Bob:
Bob weighs 180 pounds, is 70 inches tall, and is 40 years old. His basal metabolic rate is 1,804.4.
(108 x 6.23) + (70 x 12.7) – (40 x 6.8) + 66 = 1,804.4
For an effective weight loss calculator, you will need to determine your daily activity level.
Are you a sedentary person? Or are you someone who jogs every day?
Take a look at the activity levels below.
Sedentary: Little to no activity.
Light= Activity1-2 days/ week
Moderate= Activity 3-5 days/ week
Very active = Play sports daily
Multiple your basal metabolic rate by the following activity factors:
1.2 = Sedentary
1.375 = Light
1.55 = Moderate
1.725 = Very active
Alice is active 4 days a week and her basal metabolic rate is of 1,472. Her calculation will look like this:
1,472 x 1.55 = 2,281.6
Factor the basal metabolic rate by the activity factor to give you the number of calories per day you can eat to maintain your current weight.
Subtract 500 calories per day to lose 1 pound each week.
Did you know that you could burn 500 calories a day by walking 10,000 steps?
That’s a 1 pound loss in a week without cutting calories.
With practice, you will get really good at learning this calculation and will have your own calorie calculator for weight loss, with just pen and paper.
Share this article with your friends on social media so they can learn to calculate their own optimal calorie intake.