She’s 40 years old, 5’ 6” tall, weighs 185 pounds, has a very low level of activity at work, and a moderate level of exercise activity.īased on this information (including her estimated basal metabolic rate, or BMR), our calorie calculator has determined that she needs around 2,445 calories per day to maintain her weight. To understand why this weight loss calculator is so helpful, let’s use an example client: Vanessa. Advantages of this Weight Loss Calculator This excellent weight loss calculator-based on the NIH Body Weight Planner and adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Diseases-takes into account the adaptive nature of metabolism and gives more accurate information on how many calories you’ll need to eat (and how long it may take) to reach your weight loss goals. As you eat less, your metabolic rate slows, throwing off common assumptions about calorie balance. As discussed in this article all about the myth of metabolic damage, your metabolism is adaptive. (Math: A daily calorie deficit of 500 calories x 7 days = a total calorie deficit of 3500 calories per week = 1 pound.)īut that conventional wisdom is wrong. Yes, conventional wisdom states that reducing your calorie intake (or increasing the amount of calories burned) by 500 calories a day should lead to about 1 pound of fat loss per week. “I’ve been tracking my calories in and calories out religiously… but I’m not losing as much body fat as I should. One of the most common questions Precision Nutrition certified nutrition coaches get from their new clients: © Precision Nutrition Why This Weight Loss Calculator Is Special CP3: How to Solve Behavior-Change Challenges.NCA3: How to Solve Common Nutrition Challenges for Athletes.NCA2: How to Create Personalized Nutrition Programs for Athletes.
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