Fat Burn Calculator
Calorie is a measure of energy. Everyone needs a certain amount of calories to survive. Calories play a vital role in determining the body weight of an individual. People work hard to lose weight by consuming fewer calories. But there is no need to try something hard, you can achieve weight loss alone by understanding your daily caloric need and how much calories you intake each day. You need to have an idea of your daily need of food based on your lifestyle and eating habits.
It is recommended to take 1200-1500 calories per day to lose weight. This amount of calories is very necessary to maintain a healthy body and works well for losing weight. You can continue with this diet plan for some months, but it becomes really difficult to follow the procedure ever. The key is just to keep eating highly nutritious foods and maintain a healthy diet.
People never eat the same amount of calories you burn. They may have fewer calories because of not eating enough or eating too many calories per. If you really want to lose weight, try eating less calories than you burn so your body will burn stored fat resulting in weight loss. If you want to maintain your weight, try to find the amount of calories you can burn and eat the same amount every day.
Estimate your daily requirements Energy
The calorie calculator helps you understand how many calories you need each day. You can find calorie calculators online and use them to estimate their daily calorie needs. You need to burn the extra calories to lose weight.
Calculate your Basal Metabolic Rate (BMR)
BMR is very important in determining the amount of calories you need to keep, lose or gain weight. It helps you estimate the total metabolic rate and is usually determined by several factors such as genetics, sex, age, weight, height and level of physical activity.
The very simple formulas to calculate the BMR is multiply your total body weight of 10. For example, if your weight is 120 pounds, his BMR is 1200 calories per day.
There are other formulas as well as calculating the BMR
Harris – Benedict formula:
This calculates BMR based on total body weight, height, age and sex. But this formula may underestimate the daily calorie needs of highly muscular and may overestimate the needs fat calories for most people.
The standard formula to calculate the BMR for men is
BMR = 66 + (13.7 X weight in kg) + (5-HT X cm) – (6.8 X age in years)
The standard formula to calculate the BMR for women is
BMR = 655 + (9.6 X weight in kg) + (1.8 X ht in cm) – (4.7 X age in years)
For example,
You're a male,
You have 30 years
You are 5'8 "Tall (177 cm)
Is 154 pounds (70 kgs)
Your BMR = 66 + 959 + 885-204 = 1706 calories per day
Now you know your BMR, BMR, but does not include the amount of calories the activity level. You have to determine the total energy expenditure (amount of calories you burn every day) by multiplying the BMR with different activity levels.
There are several levels of activity as follows:
Sedentary
– No exercise or physical activity involved. This is calculated as BMR x 1.2
Slightly active
– Exercise very light. This is calculated as BMR x 1.375
Moderately active
– Moderate exercise. This is calculated as BMR x 1.55
Very active
– The Office of the hard core. This is calculated as BMR x 1.725
Extremely active
– Involved in the sport, hard daily work outs, etc. This is calculated as BMR x 1.9
Now, as for example above, your BMR is 1706 calories per day. If your activity level is "moderately" active, your total energy expenditure is calculated as 1.55 x 1706 = 2644.3 calories per day.
McArdle, Katch formula:
This calculates BMR based on lean body mass and thus is more accurate. This has formulas different for men and women.
BMR = 370 + (21.6 X lean mass in KG)
** This formula applies to men and women ***
For example,
You're a male,
You have 30 years
Is 5'8 "tall (177 cm)
Is 154 pounds (70 kgs)
Your BMR = 370 + (21.6 X 70) = 1882 calories per day
Multiply the factor activity level with BMR to determine the energy expenditure total
If your activity level is "moderately" active, its total expenditure of energy is 1.55 x 1882 = 2917.1 calories per day.
Activity diary
Use an activity diary to track your weight loss program results. Keep a goal and monitor the results periodically. As an example, if you have 75 pounds (about 165.3 pounds) in June and plans to release 10 kg (approximately 22 pounds) in two months (ie until August) follow the progress of your goal in daily activity. Make a note of all the activities you do during this period. Include details of the food you eat, drink, exercise etc and analyze the results each week. You can definitely feel the difference in two months. Daily activity is very useful for weight management.
Does not hurt to burn the calories that are already stored in your body. Exercise such as light jogging, walking, etc., to burn the extra fat.
Find The Amount Of Calories You Need Per Day.
Your body is unique and you can find the amount of calories needed by your body with these questions.
Click Here to get your calorie requirement for your body.
How to Create a Fat Burning Calorie Deficit (Weight Loss Tip / Dieting Tip)
|
|
Omron HJ-105 Pedometer with Calorie Counter $6.95 … |
|
|
Pyle Sports PHRM38BK Heart Rate Monitor Watch with 3D Walking/Running Sensor $27.99 The Oregon Scientific Heart Rate Monitor Watch to maximize your workout! This monitor is both lightweight and comfortable, and includes a chest strap to continuously transmit your heart rate to the accompanying wristwatch. You can view your heart rate on the LCD screen allowing you to maximize your workout and stay within your personal zone limit. … |
|
|
BodyMedia FIT Advantage Armband Weight Management System $92.99 BodyMedia – FIT Armband is a holistic weight management system consisting of an armband monitor, online activity manager and optional display (not included). This system collects data and presents that info in a proven, easy-to-understand format that delivers the results you’re looking for…. |
|
|
Coheso CALORIESMART CALORIE SMART Handheld Electronic CALORIE Counter and Food Diary CALORIE SMART Handheld Electronic CALORIE Counter and Food Diary… |