Calories in and out remain the single most important factor affecting weight loss or gain, despite calorie counting seeming cumbersome. During times of intense bodybuilding or weight loss, eating as much as you can helps you reach your goals. Keeping track of caloric intake is a non-negotiable measure.
Maintaining your weight and staying healthy requires knowing how many calories you’re taking in each day as well as avoiding health pitfalls such as hormonal imbalance, poor training performance, nutritional deficiencies, and undesired changes in body composition.
How To Use The Diet Plan Calculator
To get started, simply enter your gender and age. After that, enter your height and current weight.
Select the appropriate activity level: Sedentary, lightly active, moderately active, very active, or extra active.
Then Enter Goal Weight, body fat, and waist. Lastly, just calculate to see your Diet Plan result.
It will ask you to choose an activity level that best represents your lifestyle when you use the calculator. Honesty is key! You will not gain muscle mass if you claim to be very active but are not.
Diet Plan Calculator
Diet Plan Results – How Should I Interpret Them
A calorie deficit of 20-30 percent of your TDEE should be followed for a minimum of six months to achieve sustainable weight loss.
To lose fat, you would need to consume 1,600-1,800 calories if you need 2,100 calories to maintain your weight. You may want to consider increasing your activity level in place of cutting your food intake too much if you are already eating at 70 percent of your TDEE and have hit a plateau in your weight loss.
And Also Follow the Week to Goal to achieve your final weight goal, as suggested.
How To Use Diet Plan To Get Ideal Weight
Follow these guidelines as a starting point, but be sure to heed your body’s guidance. It is likely that your calorie needs will be different from what you calculate, and you will need to adjust your intake based on your body’s response as well as if your goals change.
Cut 100 calories from your daily intake if you’re trying to lose fat but losing less than one pound per week, or if you’re trying to gain muscle mass but gaining too much fat. After one week, measure your results and adjust again (always in small increments). If you tend to lose more than 2 pounds per week (potentially losing muscle) or do not see any increase in muscle mass while attempting a lean bulk, add 100 calories to your daily intake and track your progress.
It’s important to be patient when making changes. You shouldn’t start a crazy fad diet or eat everything in your refrigerator just because you don’t see results after week one. It takes time to accomplish anything worthwhile, and this is no different!
So, What’s Your Next Move?
- Track your progress and calories using a method you prefer. Depending on your preference, you may do this either on paper or through a mobile app.
- Over time, review your progress and make changes as necessary. Your basal metabolic rate (BMR) will fluctuate according to your weight loss. Therefore, your calorie intake plan may need to be adjusted as you continue to make progress.
Knowing is not just important for appearance’s sake. With the obesity epidemic sweeping the country and its debilitating health effects, refusing to use nutrition as a tool to manipulate weight seems foolish. Those who lose excess weight can improve their blood triglycerides and heart health, reduce their risk of diabetes and cancer, and live a longer, more fulfilling life.
On the other hand, gaining weight is how we build muscle, but there is a way to do it without stuffing your face at every meal and gaining excess body fat.