## Weight loss calorie calculator kg,low carb diabetes diet for type 1,what is a good diet for losing weight and gaining muscle - PDF Review

admin | Exercise Routine To Lose Weight | 03.03.2015
Of  course, there are few other factors that will determine your maintenance calories so the most accurate way is to actually use a calorie calculator like this one. Now that you know your maintenance calories, it’s time to figure out how many calories you need to consume in order to lose body fat. The only way to lose fat is to be in a calorie deficit, meaning that you’re expending more calories than you consume. So if your maintenance was 2000 calories, for example, you’d need to eat about 1,500 calories in order to lose fat.
Lastly, the rate of fat loss on a weekly basis will depend on your starting weight and bodyfat percentage. When trying to build muscle, you want to be in a calorie surplus instead of a calorie deficit.
When it comes to counting calories for your fitness goals, it’s also important that you are consuming the right amounts of macronutrients (protein, carbs, and fats) for optimal results. You see, there’s difference between eating 2,000 calories worth of Twinkies and 2,000 calories of whole foods and Twinkies.
Each gram of protein contains 4 calories, so to figure out how much of your calorie intake is coming from protein, you would multiply your intake in grams by four. This equation will make much more sense when you get to the Summary section below.

Each gram of fat contains 9 calories, so to figure out how much of your calorie intake is coming from fats, you would multiply your intake in grams by nine.
So here’s an example with our imaginary friend named Rocky who weighs 210lbs, has 20% body fat, and is trying to shed some fat. Final Numbers: In order to lose fat, Rocky should be consuming about 1,900 calories while eating his macro requirements of 135g of protein, 67g of fat, and 190g of carbs. The key thing to remember when it comes to your diet is to figure out your maintenance calories first.
The ones that I get asked about the most though are: 1) how many calories someone should eat for fat loss or 2) how many calories someone should eat to bulk up. Every individual will have different targets based on things like their height, weight, age, body fat percentage, and current activity level.
Just input in your age, gender, weight, height, and exercise level to figure out your maintenance. This means that if your maintenance is at 1,500, you’ll subtract 300 calories from that, leaving you with 1,200. If you have a lot of fat to lose, for example, expect to drop about 1 pound of fat every week when on a calorie deficit.

If you’re a hardgainer who can barely put on any weight, you might need to consume more than 500 calories. A lot of people think that eating more than 500 calories of your maintenance will speed up results. Both will help you to lose weight if your maintenance is 2,500 calories, but only the latter might help you to 1) preserve muscle mass and 2) keep your hormones, brain function, and immunity in check. To figure out how much of your calorie intake is coming from carbs, you would simply eat your remaining number of calories after protein and fat have been added together. Once you figure that out, you will then adjust your daily calorie intake depending on your goal — eat less calories for fat loss, or eat more to bulk up. Keep in mind though that even if tools like this calculates your maintenance calories, it still isn’t perfect.