1. What Is This Calorie Calculator?

This calculator estimates your daily calorie needs to achieve your desired weight loss in 3 months through diet. It accounts for your basal metabolic rate, activity level, and weight loss goals.

2. How Does The Calculator Work?

The calculator uses the equation:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years
• \( gender\_factor \) — 5 for men, -161 for women
• \( activity\_factor \) — Multiplier based on activity level
• \( weight\_loss\_kg \) — Desired weight loss in kilograms
• 7700 — Calories per kilogram of body fat
• 90 — Days in 3 months

Explanation: The equation first calculates your maintenance calories, then subtracts the daily calorie deficit needed to lose your target weight in 3 months.

3. Importance Of Calorie Calculation

Details: Accurate calorie estimation is crucial for effective weight loss. Too few calories can be unhealthy, while too many won't produce the desired weight loss.

4. Using The Calculator

Tips: Enter your current weight in kg, height in cm, age in years, select gender and activity level, and your desired weight loss in kg. All values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: Is this calculator accurate for everyone?
A: While it provides a good estimate, individual metabolism varies. Consider it a starting point and adjust based on your results.

Q2: What if I want to lose weight faster?
A: Losing more than 1kg per week is generally not recommended as it may lead to muscle loss and nutritional deficiencies.

Q3: Should I combine diet with exercise?
A: Yes, combining diet with exercise is the healthiest approach to weight loss, preserving muscle mass while losing fat.

Q4: Why 7700 calories per kg?
A: This is the approximate energy contained in 1kg of body fat. Actual results may vary slightly.

Q5: How often should I recalculate my needs?
A: Recalculate every 4-6 weeks as your weight changes, or if your activity level changes significantly.