A calorie deficit calculator will get you closer to your dreams.
Are you trying to lose weight? Get rid of stubborn belly fat? Achieve a slimmer, trimmer figure?
Here’s how to determine your daily caloric intake – quickly and easily.
How would you like a calorie deficit calculator that can tell you the percentage of fat you lose, just like on NBC’s ‘The Biggest Loser’?
There are many free weight loss calculators that you can access online to keep track of your journey to shed those extra pounds.
How Do Weight Loss Calorie Calculators Work?
The formula they use is essentially the same.
Weight loss percentage = (Pounds lost / Weight at the start) X 100
So if your weight is now 175 pounds and you lose 15 over the next 3 months, your calorie deficit calculator will say your percentage lost is (15/175) * 100 = 8.5%
In other words, you’ve lost 8.5% of your body weight. But this includes both muscle and fat loss.
To estimate how much of this was due to fat loss alone, your calorie deficit calculator must be able to tell your body fat percentage.
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Body Fat Percentage Calculator
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Before using a calorie deficit calculator, you must understand that this method is only an estimate.
There are other more elaborate systems that are also more accurate for measuring body fat percentage. They involve making measurements such as your hydrostatic weight and skin-fold thickness using callipers.
The parameters that you will be asked to enter into a simple calorie deficit calculator include your
- total body weight,
- waist and hip measurements,
- forearm and wrist circumferences, and
- gender (males and females have slightly different formulas to measure fat percentage).
Why Use a Calorie Deficit Calculator At All?
When it comes to losing weight, there’s a lot of myth and misinformation out there.
An endless array of programs and diets, as well as intriguing modifications bordering on fads, like a low carb diet or a no carb diet, each have their own acolytes and fans.
Still it’s possible to lose weight healthily and easily… if you understand some basic principles.
No, it is NOT complicated at all!
Though it isn’t quite as simple as counting calories or “eating this, not that”.
And a key tool to help you along the way is a calorie deficit calculator (like the one below at the bottom of this page) which you can use to…
- create meal plans and
- keep track of your weight.
A calorie deficit calculator tells you
- how many calories you eat (or should) and
- in what proportion they should be divided among proteins, fats and carbohydrates in your diet.
Now, before you start telling yourself, “Oh, that’s all too tough to follow, I don’t want to hear about it”… STOP.
Because if you think you’re going to lose weight without bothering about your calorie intake or how much energy your body burns, you’re dreaming!
Understand Your Metabolism
Your body continuously burns food to generate energy which is used up in various activities.
This includes conscious actions that you’re aware of, and automatic ones like breathing and digestion that you don’t even know are happening inside you.
Basal Metabolic Rate (BMR) is how much energy is burned by your body while you’re at rest.
This is what it takes to keep you alive and well. Even if you’re not physically active, your BMR accounts for a large share of your calorie consumption – and so it matters in successful and long sustained weight loss.
There are weight loss calculators that can estimate BMR from your height, weight, body fat percentage and activity levels. These measurements are useful in drawing up diet and meal plans.
Know Your Energy Consumption
When you add up your BMR and the energy your body uses up for various activities, you get the total energy expenditure (TEE).
Important among these activities are some unnoticed ones like digestion of the food you eat and warming up of the air you breathe.
Different types of food have varying energy producing ability (also called ‘thermogenic effect of food‘).
Fats are easiest to digest and release the most energy when burnt by your body. Proteins are harder to digest, and your body spends more energy on them.
We’ve already explored the role of protein in weight loss elsewhere. Higher protein intake
- helps lose weight by building muscle,
- preserves muscle during calorie restriction which forces your body to burn off fat for energy, and
- increases satiety which lowers hunger craving and food intake.
Low carb diets are very helpful in fat loss.
But at the same time, you must realize that carbs are not your enemy.
A carb restricted diet plan combined with adequate proteins can be most effective at getting rid of belly fat.
Fat restriction has recently been debunked as helping weight loss.
Current recommendations from the Institute of Medicine are to ensure a third of calories are in the form of dietary fat.
Of course, your level of activity will determine the specific proportion that’s optimal for you – and that’s where a calorie deficit calculator plays a role.
Factors For Weight Loss
Three variables influence your weight loss:
- basal metabolic rate
- total energy consumption
- macronutrient balance in diet
These determine the balance between the amount of energy your body generates from the food you eat and the quantity it uses up in various activities.
When you use up more calories than you consume, naturally you tend to lose weight.
Positive energy balance, a condition where you consume more energy than your body needs, leads to the excess being stored in the form of fat.
An important recent development is that the kind of food is less important than the total calorie value of your daily intake.
A calorie deficit calculator is therefore very important to quantify the calories you eat and insure that you remain in negative energy balance to lose weight.
At the end of this report you’ll find a calorie deficit calculator to help you draw up a diet plan for sustained and effective loss of weight.
Do your own research before you make up your mind. And decide if the a calorie deficit calculator is good for your diet and plan.
Of course, there are several other alternatives to help you lose weight fast.
One of the more popular ones that combines the impact of healthy eating with regular exercise is Shaun Hadsall’s program which you can learn more about in this review – click here.
’14 Day Rapid Fat Loss Plan’ is among the easiest diet plans to maintain.
How To Use A Calorie Deficit Calculator
Your calorie deficit calculator can be a helpful tool if you wish to lose weight or maintain your current weight.
The calculator will help you determine how many calories you should consume every day to meet your weight loss goals.
Weight loss calculator scripts are extremely helpful for everyone concerned about overall health and fitness levels, not just those looking to lose some quick weight.
They can serve as helpful tools to keep track of your weight and progress along a fat loss program.
What is a Calorie Deficit Calculator?
It is a calculator that determines the amount of calories you need to eat (or cut down) to lose a certain amount of weight.
Many calculators have several input fields or options based on the type of lifestyle you lead.
The weight calculator will base its computation on your age, weight, size, and activity level to give you the number of calories that you can eat and still lose weight.
Typically, when you begin, it will ask you to enter data indicating how much you currently weigh and what your target weight is.
After you type in the information, the calorie deficit calculator will specify the amount of calories you need to eat each day if you are to reach your weight loss goal. Certain calculators even allow you to choose the timeframe within which you want to reach your weight loss target.
Why Use A Calorie Deficit Calculator?
You will get accurate information that will allow you to decide exactly how much weight you want to lose in a certain period.
While it’s not recommended to lose more than 2 pounds per week, a calculator can show you how much to eat to reach your goals.
The calculator further allows you to plan out your meals based on the recommended calorie intake and exercise levels.
These numbers dynamically change as the time goes along, so the first estimate will only be correct until you start to lose weight. You should recalculate this figure every few pounds you lose for the best overall results.
If you wish to maintain your current weight, then the weight calculator will suggest the calories that you need to consume in order to keep a steady weight.
Just like losing fat, this number needs to be recalculated if your activity level changes or if you have gained or lost weight.
How Accurate are Weight Loss Calculators?
Any calculator will only give you numbers that are estimates.
These estimates are the same for everyone that inputs the same data. But your body’s metabolism is unique from everyone else’s. So there is bound to be some variation.
Studies have shown that, in most cases, the calculators are within 100 calories of the test subject. If you want to be conservative, you can reduce the number you get from the calculator by 100 calories.
Since roughly 3500 calories equals 1 pound in weight loss, an estimate that is fairly close is accurate enough to get practical results.
Using a calorie deficit calculator can be a powerful way for anyone who wants to lose weight, gain weight, or maintain weight.
The programs are accurate enough to give you a fair idea about the calories you require every day to reach your goals.
Using them along with BMR (basal metabolic rate) calculators can help you get more specific results and increase accuracy.
For the best results use them with a food journal and calorie counting chart to keep track of caloric intake each day.
A reliable guide to fat loss such as Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” can further help refine your diet plans and speed up your fat loss journey.
Are you ready to give this powerful fat loss system a try?
Made of 6 comprehensive modules in all, “The 14 Day Rapid Fat Loss Plan” teaches simple yet effective fat loss secrets for natural weight loss and to get rid of belly fat.
It reveals little known ways to reduce thigh fat and belly fat – so you’ll lose weight in a week.
Rapid Fat Loss Calculator
A rapid calorie deficit calculator can be of great help in counting calories and ensuring that your food intake is lesser than the energy your body burns off in activity.
The 14 Day Rapid Fat Loss Plan works on the principle that if you deprive your body of the essential nutrient group of carbohydrates, then the body compensates for this by storing body fat.
The human body has evolved over thousands of years and has developed robust mechanisms to fight food scarcity, hunger and prolonged periods of drought when there is nothing to eat. It is this mechanism that stimulates the body to store every bit of carbohydrate you consume into fat which can be used later in times of scarcity.
Carbohydrates are the ready made energy source for the body.
If you deprive your body of this essential food group, it signals the body that there is an imminent scarcity, which in turn kick starts fat storing mechanisms. That prevents you from losing weight.
Instead of confusing your body by signalling scarcity, when you use methods outlined in the program, you’ll tell your body that there is plenty of food available, and also indicate that there is no need to store fat.
A Calorie Deficit Calculator Comes In Handy!
A rapid fat loss calculator can help you calculate the calorie count which guides you to eat the amount of specific types of food allowed under your diet.
You’ll quickly understand the essentials about the kinds of carbohydrates to eat in order to lose body fat.
This way, you can continue eating your favorite foods without compromising on your weight loss goals. All the carbohydrates you consume will be used up for immediate energy needs, without being stored as fat.
The advantages of using a rapid fat loss calculator along with your weight loss plan are that it will:
- save you time and money.
- be a safe, fast and effective system of losing fat.
- get you results that are noticeable within a few days.
- be based upon a meal plan that’s very easy to follow
- include recipes which make the whole process simple.
There is absolutely no need to starve or deprive yourself of your favorite foods.
And if you have any doubts or queries, you can conveniently contact the support desk for prompt and polite service.
So, if you’re ready to begin your weight loss journey and benefit from all that you’ve learned about using a calorie deficit calculator, take the first step – Click here to see this review!