The body requires protein to maintain the muscles and to produce hormones. The form below calculates the daily requirement of protein, the Body Mass Index, the Waist-to-Height ratio, and the percentage of body fat using the U. Body Mass Index (BMI) - The BMI is the ratio of your weight to the square of your height. Generally, the number is small for thin people and large for fat people. If your BMI is 25 or greater, and your Waist-to-Height ratio is less than 0.5 and your Percent Body Fat is in the "athlete" or "fitness" category, you are probably muscular and not fat. Grams of protein per day - This value is calculated from the maximum normal BMI, your height, and your level of activity. It corresponds to 0.8 grams of protein per Kilogram of body weight which is the Recommended Dietary Allowance (RDA) for low levels of activity, 1.1 grams for moderate activity, and 1.4 grams for vigorous activity. For men and women of equal height the caloric requirements are lower for women, but the protein requirements are the same for both men and women. A typical high-protein diet would derive 30% of the Calories from protein, 30% from fat, and 40% from carbohydrate. A low carbohydrate weight-loss diet generally derives 25% of the Calories from protein, 65% from fat, and 10% from carbohydrate. The book explains the biochemistry and metabolic pathways that are the basis for the diet.
“What are your macros?” This is one of my favorite questions to ask and one of the more common ones I get asked. Macros, short for macronutrients (proteins, fats, and carbohydrates), form the basis of Flexible Dieting/IIFYM. These macros are the basis of all calories you consume. Your ability to calculate and adjust your macros correctly will largely determine whether or not you reach your physique goals with Flexible Dieting. But starting with some solid guidelines, even if it isn’t quite right, can be a good start on your journey to dominate your goals, and getting the body you want. When getting started with Flexible Dieting the most important thing to calculate is your TDEE (Total Daily Energy Expenditure). Consistently eat less than this and you lose weight or eat more than this and you gain weight. D., St Jeor formula is one of the most popular and one of the most respected methods used to calculate your TDEE. If you want to lose weight I recommend dropping your overall calories by no more than 20% to start with – So in the example, this would take the guys calories from 3,250 to 2,600 for weight loss. So in the example, this would take the guys calories from 3,250 to 3,900 for weight gain. We do all of this for you with our IIFYM Macro Calculator . We allocated 644 calories (161 g) to Protein, 813 calories (90 g) to Fat and we now allocate the rest, 1793 calories, to Carbohydrates. Final Macros: 161 g Protein, Fat 90 g and 448 g Carbohydrates for this guy to maintain his current weight. Do the above and you will be well on your way to getting started with Flexible Dieting.
Just as we've been hearing more and more about good and bad fats, diet gurus are starting to talk more about good and bad carbohydrates. But are there really such things as good and bad carbohydrates? "Some carbs are better than others, but it's not really a question of one carb being 'good' and one being 'bad,'" says Jack Alhadeff, Ph D, professor of biochemistry at Lehigh University in Bethlehem, Pa. Because all carbohydrates are broken down into sugar, or glucose, which is the body's fuel. Foods high on the glycemic index turn to glucose fast. But that speed can cause a spike in levels of the hormone insulin , which the body needs to process glucose into physical energy. Foods low on the index - sweet potatoes, brown rice, leafy greens, fat-free milk - break down slowly and result in lower insulin levels. But what about the notion that glucose from high-index foods is more likely to be stored as fat? Good to Know is a new feature that allows members of the community to answer questions from Web MD experts, doctors, staff, and other community members.
Harris-Benedict Equation : Estimation of total calories needed. MOST widely used equation for calculating basal metabolic rate and total calories. This updated equation can be used to calculate the basal metabolic rate and total calories. RESTING Metabolic Rate (RMR) : Resting Metabolic Rate Calc - This equation can be used to calculate the RESTING metabolic rate and total calories.
Simply type in the name of a food and you get instant information about the carbohydrate count of that item, along with calorie, fat and protein counts as well. This is a great online tool (and app) for people who want brand-specific data and information about restaurant foods. The free online carbohydrate counter at Choose My Plate.gov is a great tool for comparing the carb content of foods. To use the tool, simply type in the name of the first food and click "go." Then click on the "Nutrient Info" tab to get details about carbohydrate content and other nutritional data. Simply type in the name of the food you are interested in and click "add to my list." You'll get instant data about the number of net carbs in each food. You will not get a listing of total carbs from this carb counting tool, but data about net carbs only. But like other Atkins tools, the food list provides net carbs for each food and not total carbs for each food. If you are just starting to cut net carbs or if you're learning to use carb counting tools online, this is a great place to start. You'll find basic information about good carbs and bad carbs, net carbs and low carbohydrate diets. The American Diabetes Association helps you to start counting carbs, and provides advice about how to find low-carb foods . The About.com Guide to Low Carb Diets has plenty of recipes, and she provides detailed carbohydrate information for each dish for people who are counting carbs .
It teaches dieters how to calculate their calorie needs (just like our calculator does above) as well as how many grams of carbs, fat, and protein (macros) they should be eating each day for weight loss. No foods are off limits as long as they fit your daily macro amounts and people enjoy the freedom flexible dieting gives them while still experiencing results. To accurately determine your daily calorie amount above, enter your current weight, age, height, and gender into the calculator. The results will show how many calories you may eat in order to maintain or lose weight . You don't need to adjust this depending on your exercise rate - that is factored into the equation. Calories for Fat Loss. Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss. The amount of food intake that once resulted in weight loss, will now only maintain 2 . Health authorities do set some baselines - these are 1200 calories per day for women, and 1800 calories per day for men. Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass. With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. As your exercise level was already factored into the equation, there is NO NEED to subtract calories burned by exercise. We encourage you to include exercise in your lifestyle change: it helps to maintain muscle when under calorie deficit, and it's great for your heart and mental state.
The easiest calorie counter for weight loss. If you are trying to lose weight, it is important to understand how to reduce the number of calories in the food and drink you consume. It’s the ultimate calorie counter for weight loss . With Carbs & Cals, you simply compare the portion on your plate to the photos in the book (up to 6 portion sizes for each food) to quickly assess the calorie content of your meal. Carbs & Cals has been proven to offer significant help with calorie counting and weight loss . 4 in 5 people trying to lose weight use the Carbs & Cals book to count calories. 3 in 4 people would recommend the Carbs & Cals App to a friend to lose weight. Recommend Carbs & Cals for weight loss.
Set your calorie target below weight maintenance level. Of weight loss weekly solely by limiting your caloric intake, you would need to subtract 1,000 calories from your daily weight-maintenance calorie needs. Aim for 250 to 500 calories less than maintenance level to support healthy weight loss at a rate of .5 to 1 lb. Adjust your calorie target for weight loss if you constantly feel hungry. Calculating Carbohydrates for Weight Loss. Determine the percentage of calories from carbohydrates you want to include in your eating plan. If you plan to get 45 percent of your calories from carbohydrates, multiply your calorie target for weight loss by 45 percent. For example, if your daily energy intake is 1,800 calories, 810 of those calories should come from carbohydrates, based on the 45 percent goal. Convert carbohydrate grams from the foods in your meal plan into calories.
For a better understanding of energy and macronutrient needs please view the Calculating Your Energy Need prezintation. The calculations for your macronutrient needs are based upon percentages of your body's total energy need. 45-65% of total calories from carbohydrates); the average fat gram need for women (1) is 40-65 grams and 65-95 grams for men (2) (assuming approx. For the Diet Diary and Dietary Plan written assignments you will calculate your percentage of total calories from each of the macronutrient categories and determine based upon your goals, e.g. *58% of calories from carbohydrates, *30% of calories from fat, and *12% of calories from protein, whether your diet diary and your diet plan meets those needs. See the Percentages of Energy and Macronutrient table below for an example. When you perform the calculations for your written assignments, you will determine whether you have met your daily need for energy (calories), carbohydrates, fat, protein and fiber based upon 100% values for energy and each macronutrient. In the Dietary Plan assignment will create a diet that demonstrates your ability to address your energy and macronutrient needs. The Diet Diary assignment is a two day record of food you consumed (a record of past events); whereas, the Dietary Plan assignment (a record of future events) will require you to put together a three day plan for what you need to eat to meet your energy, macronutrient and micronutrient needs. For example, if she consumed 300 grams of carbohydrates, but only 1500 calories, instead of 2000 in the previous example, then she would have consumed 75% of her total calories from carbohydrates (1200 calories from carbohydrates divided by 1500 total calories consumed = 75% of total calories consumed) and she would have exceeded her carbohydrate consumption goal. In the Percentages of Energy and Macronutrients example below you will see how the information recorded in your diary and plan assignments will be calculated to determine whether you are meeting your energy and macronutrient needs. Step 2: Identify your macronutrient goals by visiting the Calorie Calculator for Macronutrients web site and identify the percentages of macronutrients from carbohydrates, fats and proteins. The site will provide you with the number of grams and calories you need for each macronutrient based upon your stated energy need goal.
Some Tips For Losing Weight. Many people are looking for conventional weight loss solutions that facilitate the shedding of extra pounds within the shortest time possible. The good news is that there are easy tips that will make it possible to lose weight fast, losing weight can actually be a straightforward procedure, the basics, doing some basic meal prep and calculating your macros beforehand will help you understand where you will be getting your fats, proteins and carbs from. Sniffing food can trick the brain to think that one is actually eating the food. To lose weight fast, it is advisable to eat a good percentage of meals from home. Losing weight easily and quickly will also involve making the right food choices. Whole meals such as brown bread, brown rice, and corn are the best for those who want to lose weight. At the core of weight loss, is indulging in a healthy diet. Good food is the best medicine for weight problem. Getting into a habit of exercising on a regular basis will speed up the process of losing weight.
How to Calculate Your Caloric Needs and Lose Weight. Do you know how many calories you should eat if you want to lose weight? To estimate how many calories you should consume to maintain your weight, you'll need to do a little math. If you are sedentary or mostly sedentary multiply your BMR by 1.0-1.39 If you are lightly active (you do 30-60 minutes of easy physical activity each day), multiply your BMR by 1.4-1.59. If you are moderately active (you do 60 minutes of moderate physical activity each day) multiply your BMR by 1.6-1.89. If you are very active multiply your BMR by 1.9-2.5. The result of this formula will be a good estimate of the number of calories you can eat every day to maintain your current weight. In order to lose weight, you must eat fewer calories than your body needs so that your body burns fat for fuel. So how do you know how many calories to cut? The number depends on how quickly you want to lose weight. For every 3,500 calories you cut, you are likely to lose about one pound. So, if you cut 500 calories per day, you should lose about one pound per week. Your weight loss will vary from week to week and at times you may even gain a little weight.
Then use the carb calculator below to calculate the carb protein fat ratio in calories and grams. You can use a preset ratio or enter your own ratios in the appropriate spaces. The preset carb protein fat ratios are as follows: Carbohydrates, proteins, and fats are broken down in the intestine. Carbohydrates, proteins, and fats are macronutrients that make up the bulk of the diet.
Carbs & Cals App. Available for both i Phone & Android, the Carbs & Cals App is the only carb and calorie counter app that uses food photos. This revolutionary approach allows you to visually compare the food on your plate to the photos in the app, to quickly see the nutrients in your meal. The Carbs & Cals App is perfect for those counting calories, monitoring carbs, looking to improve portion control or lose weight. Count your carbs & calories the easy way. The Carbs & Cals app contains thousands of food & drink photos, with up to 6 portions for each food. Simply find your food in the database, select your portion and the app does the sums. Which food or drinks would you like to see in the Carbs & Cals carb and calorie counter App? Below is a selection of branded foods we currently have in the Carbs & Cals carb and calorie counter App. “I love your app. “We currently use your Carbs & Cals app and it is brilliant!
Some argue that manipulating macronutrient levels is a successful technique for both losing fat and gaining muscle. Flexible Dieting is a newer dietary technique that is proving popular - and has very few restrictions on what can be eaten (see a useful macro calculator for flexible dieters ). 130+ pages including the basics, tips, recipes, meal plans, exercise guides and much more. Gary Taubes' book Good Calories, Bad Calories delves into how our bodies are for more complex than first thought, and processing of fat is not simply about energy intake. His paper " The science of obesity " argues that the energy balance (calories in, calories out) is just a hypothesis. Other research argues that it's only reduced calories that works, regardless of which macronutrients are emphasized. The reality is - you must find what works for you - and to do this you have to start somewhere! The fat in a Big Mac and Fries can contain enough fat for an entire days intake! The bottom line is to make sure your nutrient ratios are promoting the desired weight loss and having a positive effect on your overall health. The science of obesity: what do we really know about what makes us fat? Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. The Macro-Nutrient and Daily Calorie Needs calculators I use all the time.
Three Methods: Reading Food Labels Calculating the Carbs You Eat Planning for Carbs in Your Diet Questions and Answers. Foods with less than 5 calories per serving can have “calorie free” on the packaging and 0 calories on the nutritional label. Foods with less than 0.5 grams of fat per serving can have 0 grams of fat on the nutritional label. Regardless of what carb counting method or calculation you use, remember that carbs are not the only item you need to count and calculate as part of your diet. One way to determine how many carbs you can eat is to turn the fruits, vegetables, dairy products and grains into servings per day. The number of servings per day will depend on your age and gender. To calculate the grams of carbs in your food based on the weight, you need to know two things: the weight of the food item; and the “factor” for that food item. There are several visualizations that can be used to help you measure your food servings, especially when you’re not at home, or not making the food yourself. Dietary fibre and sugar are both carbs, but your body doesn’t use them the same way. Add up the number of calories, total carbs, and dietary fibre for each day. Use nutritional labels on food packages and the USDA’s Super Tracker ( https:/www.supertracker.usda.gov/default.aspx ) to help you determine the number of calories and carbs in each item you include in your plan.
The Calorie Calculator can be used to estimate the calories you need to consume each day. You need 2,361 Calories/day to maintain your weight. To loss 1 pound, or 0.5kg per week, you will need to shave 500 calories from your daily menu. Try not to lower your calorie intake by more than 1,000 calories per day, and try to lower your calorie intake gradually. How Many Calories Do You Need? Nearly all of us seek to lose weight, and often the best way to do this is to consume a lower amount of calories each day than we usually do. For example, if you are not very active, your needed calorie intake is the basal metabolic rate times 1.2. The longer you chew your food, the greater the amount of calories you absorb, a recent study has shown. Scientists have recently discovered that there is a difference in terms of gaining or losing weight in the quality of the calories you consume, not just the quantity. Choose snacks carefully, and count the calories you are putting into your snacks.
Three Parts: Calculating Net Carbs Keeping Track of Your Net Carb Intake Knowing How Many Carbs to Consume During the Diet Questions and Answers. The Atkins diet focuses on cutting down on carbohydrates so you need to learn how you can monitor the amount of carbs you are consuming. Net carbs simply represent the total carbohydrate content of food after you have deducted the fibre content and any sugar alcohols. Learn the formula for calculating net carbs. You simply need to subtract the dietary fibre and the sugar alcohol content from the total carbohydrates. This will give a basic number which you can use to monitor your carb intake while on the Atkins Diet. The formula for calculating net carbs is: Once you have subtracted the fibre and sugar alcohols from the total carbohydrates you will have calculated the net carb value. You still need to use the same basic formula to determine the net carbs. (Net Carbs = Total Carbs – Dietary Fibre – Sugar Alcohol.) In order to do this, you first need to find out the total carbs, dietary fibre, and sugar alcohols content in the food. It will do some of the maths for you and give you a clear and up-to-date count of your net carb consumption. A nice low tech version is simply to write down your net carb intake by hand as you go through the day. In the Induction phase, you should consume no more than 20 net carbs per day. Your ACE is the number of net carbs you can consume each day without gaining weight.
Calories and Macros Calculator: How to Calculate For Fat Loss or Muscle Gain. This is essentially your maintenance calories, the amount of calories YOUR body burns based on the measurements and activity level that you enter in. From there, it then shows your target calories that you should consume depending on your goal (-20% calorie deficit for fat loss, and +20% calorie surplus for muscle building). The resulting macro numbers are your protein, carb, and fat daily targets. The only way to lose fat is to be in a calorie deficit (expending more calories than you consume), and the only way to pack on muscle is to be in a calorie surplus (consuming more calories than you expend). 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. 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. Step 2: Figure out your protein and fat requirements. Carb Intake = Total Calories – Protein Calories – Fat Calories. Therefore –> 1,900 total calories – 536 protein calories – 603 fat calories = 761 carb calories. 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. The amount of fats and carbs that you eat will mainly depend on your personal preference. So if you like carbs, eat more of that and less fat.
Your Personal Fat Loss Calculator. This weight loss calculator for the ketogenic diet determines your optimal food intake for your personal weight loss goals on the ketogenic diet . How Much Body Fat do you Have? Based on your height and weight, your body fat percentage might be around % . With % body fat you have kg (lbs) of lean body mass, and kg (lbs) of body fat. Now that you have chosen g of carbs and g protein, you have already kcal of your daily requirements covered with these nutrients. Here you can choose your caloric intake. If you want to lose weight, your total calories have to be below your maintenance calories of kcal. If you want to lose weight, your total calories have to eat less than kcal. This depends on the maximum rate your body can release body fat (See discussion 1 and 2 ). If you eat below g of fat, your body cannot keep up any more with burning your body fat for fuel and will start burning protein – meaning you will lose your hard earned muscles instead of more fat. If you stick to g of carbs, g protein, and g fat, you will eat kcal and lose kg (lbs) in the first month. Choose kg or lbs, and then play around with your chosen fat intake to see how it affects weight loss.
Carbs with fiber do not raise your blood sugar as much as carbs without fiber (like most white breads, white potatoes and sweets). Subtract fiber grams from carb grams to find NET CARBS. Carbohydrates with more fiber are also called SLOW CARBS and LOW GLYCEMIC CARBS. That's why you don't feel good after eating carbs without much fiber - like french fries, white bread, or sweets. Eating carbs with fiber will keep you full longer. Even eating carbs with a meal affects your body. You can still eat white potatoes when you eat them with protein and vegetables. Now you can eat your white potatoes, but they are healthier combined with their skins and the squash. Carb Calculator - What are some recipes with healthy carbs? You can eat carbs.
How to Calculate How Many Calories You REALLY Need. Instead, go with this formula, a simplified version of what many nutritionists use for their clients: “Multiply your weight in pounds by 12 or 15—12 if you’re mostly sedentary or mildly active and 15 if you do some kind of moderate or high-intensity exercise almost every day,” says New York City nutritionist Brittany Kohn, R. It sucks, but it’s true: As you get older, your metabolism slows a bit, and your system requires fewer calories to function. Now you know how many calories you need to maintain your current weight. Consuming 500 fewer calories per day gives you a deficit of 3,500 calories a week, which equals about one pound, says Kohn. (You can also ramp up your workouts to burn off calories if you find it tough to cut 500 calories from your daily meal plan.) And if you want to gain weight, tack on 250 to 500 extra calories in healthy, whole foods per day.
When a Carb's Not a Carb: The Net Carb Debate. Commonly recommended medications could be the cause of your incontinence, or at least contributing to them. Read the 4 Medications That Can Cause or Worsen Incontinence article > > In an effort to cash in on the low-carb craze, food manufacturers have invented a new category of carbohydrates known as "net carbs," which promises to let dieters eat the sweet and creamy foods they crave without suffering the carb consequences. But the problem is that there is no legal definition of the "net," "active," or "impact" carbs popping up on food labels and advertisements. "It's a way for the manufacturers of these products to draw attention to them and make them look appealing by saying, 'Look, you can eat all these carbs, but you're really not impacting your health, so to speak.'" The concept of net carbs is based on the principle that not all carbohydrates affect the body in the same manner.
I eat 500-900 cal / day but Never lost any significant weight 1 Kg that comes and goes . I am eating around 1200 calories now (I used to have 50 at most and abuse substances to try help) but I seem to just be putting weight on. I have been now focusing on protein levels and started taking shakes. I was just wondering if yo have any extra tips to help lose fat but regain muscle and look nice. I have been trying to loose weight now for 3 years and nothing has helped I am 31 and 209 lbs. Hello need some help please I'm 36 years old and 6'0 tall weight 320 I want to build muscle mass but trying to stay the same weight. What do u think on how much carbs and protein do I need for a day! I Want to build muscle mass and loose fat at the same time. I am trying to build muscle using P 90 X 3 and have incorporated running in lieu of the cardio with the program. I am also trying to lean out, not lose weight per se, but look more cut and hike up the booty! Hey I'm trying to burn fat and build muscle at the same time my main focus for muscle building Is my booty. I am 5'1 207 lbs, yes I know I am overweight and I have been working at for the last couple of years off and on. Can you give me the correct information as to how many calories, carbs, proteins, and fats I should intake to help me lose weight. Do you have a weight gain, muscle gain eating plan?
While the question of “How many carbs should I eat?” is always at the top people’s minds, it is important to realize that everything in your diet is relative to the amount of total calories you are eating. Let’s look at an example on how to set your starting calories, protein, carbs, and fat levels if you want to lose weight. Carbohydrates = 0.9-1.25 grams per pound body weight. Fat = The remainder of your calories (Note: There are 9 calories per gram of fat while protein and carbohydrates both contain 4 calories per gram) At this level of calories and carbs, both are restricted but not to the point where you should experience any signs of fatigue, brain fog, or any other miserable symptoms people generally complain of while dieting. Follow this plan for two to three weeks and see how your body responds. If you need to elicit greater weight loss, then remove about 100 calories (5 grams of fat and 15 grams of carbohydrates) from your daily diet.
Carb cycling allows you to still eat carbs from clean sources, without adding body fat, and cycling enables you to better utilize fat for burning as fuel, as opposed to burning carbs and muscle tissue for fuel. Are Carbs The Evil Enemy? Carbs are not essential to the body, but they make dieting, and eating in general, a lot easier and more pleasurable. Eat the majority of your carbs early in the day and at the post-workout meal, tapering off on them as the day goes on. In this article I will outline a plan that still allows you to eat healthy amounts of good carbs, and still lose fat in the process. As I mentioned earlier, it's not carbs that are the villain, but rather the type of carbs eaten, and the specific times that they are ingested. They are low in calories and carbs and are a good source of fiber and do not count in the scheme of things while carb cycling. Besides as far as calories go, protein and carbs are not calorie dense and you must be in a calorie deficit to lose body fat for a lengthy period of time such as a 16 week contest prep diet or just a fat loss diet for the fitness enthusiast, no matter if he or she competes or not. Another way you can also accomplish this is to go to zero carbs for 3 days and 3 days only. Do not stay at zero carbs for any longer than 3 days, and never go below 50 carbs as your lowest amount, throughout the entire length of the diet other than the occasional zero carb 3 day period. These are the best sources of clean carbs to use when dieting in general, and when cycling carbs: You do add these carbs from dextrose into your daily total, because even though they are utilized efficiently by the body at the post-workout feeding, they are still carbs, and should count towards your total for the day.
Use this weight calorie calculator to quickly pinpoint your daily calorie target for achieving and maintaining your goal weight. This weight loss, gain, and maintenance calorie calculator will calculate the daily calorie target you will need to aim for in order to achieve and maintain your desired weight. If you take in fewer daily calories than your body needs for its daily activity level, your body will use storage body fat to subsidize your intake - causing you to lose weight. On the other hand, if you take in more daily calories than your body needs for daily activity, your body will add to its fat reserves - causing you to gain weight. Before using the weight loss goal calculator I recommend you first calculate your body fat percentage (using the military/tape method) in order to get a more accurate estimate of your daily calories required for loss, gain, or maintenance. If your daily calorie consumption is above the target suggested by the calculator, and you prefer to make up the difference by increasing your activity level - instead of by reducing your calorie intake - visit the exercise calorie calculator to put together a plan for increasing your calories burned. Now that you know your body fat percentage and have a firm goal weight in mind, it's time to use the weight calorie calculator to calculate the daily calorie target you want to aim for in order to achieve your goal. Next enter your body fat percentage (optional), choose your daily activity level, and enter the number of pounds you wish to lose or gain. Finally, enter the number of days, weeks, months, or years you would like to achieve your weight loss goal by, then click the "Calculate Calories Needed for Goal Weight" button.
Recommended Carbohydrate Intake to Lose Weight on the Atkins Diet. If you reach a plateau, reduce your carb intake a bit. But you do have to pay close attention to how many carbohydrates you get from your daily diet. To lose weight on the plan, you have to follow a strict carb intake, which varies depending on which phase you’re in. The Atkins diet plan uses a system of calculating net carbs for weight loss. During Phase 1 of Atkins, known as “Induction,” you have to cut nearly all carbohydrates from your diet. However, you need to continue to keep your net carb intake as low as possible, consuming a minimum of 12 to 15 grams of net carbs daily. Slowly increase your net carb intake by around 10 grams a week. If you hit a weight plateau, decrease your net carb intake by roughly 10 grams, then slowly increase it by 5 grams the following week. If the number on the scale starts to go up a bit, reduce your net carb intake by about 10 grams weekly, fluctuating as need be, until you get back on track.
Free Online Calorie Counter - and so much more! Sign up for free Learn More. Understand your relationship with food and exercise, and believe you can achieve your weight loss and fitness goals. Fit Watch Helps You Reach Your. Weight Loss and Fitness Goals. Track Your Calories for Free. Set goals, count your calories, carbs, protein and fat – and all the calories you burn too. Fit Watch has a 28 Day Calorie Counting Boot Camp to help you understand the process. You can use our tools and calculators to reach your weight loss goals without tracking your calories. The way to lose weight is to make changes you can live with for the rest of your life. Fit Watch has lots of tips and tricks to help you eat better, move more and believe in yourself! Click on an element to see if it can help you reach your weight loss goals: Elements of Weight Loss. Get your free copy of “25 Things You Can Do Today to Lose Weight” when you sign up for the Fit Watch weekly newsletter.
How to Calculate the Calories for Weight Loss. If calories burned are greater than calories consumed, you will lose weight. If calories burned are less than calories consumed than you will gain weight. As an example, if the male from the example lightly cycled for an hour, he would add approximately 422, resulting in a total of 2,140 calories burned in that day. Tally all the calories consumed during the day and add them together. As an example, if you ate three meals totaling 800, 600 and 600 calories, respectively, then your total calories consumed would be 2,000. If the result is a negative number, then you are on the road to weight loss. If the number is positive, then you need to adjust your eating habits and/or activity to create a deficit, because continuing as you are will cause weight gain. In the male example, you would subtract 2,000 from 2,140, resulting in -140, a calorie deficit. If you tracked your calories for a whole week, you would add all the figures and divide by seven. This means that on average, you are losing 200 calories per day. If the average you had calculated was a positive number, then this would be your rate of weight gain.
An important factor for success is the ratio of fats, proteins and carbohydrates in your daily food intake. The percentage of your daily diet coming from carbohydrates depends on whether you wish to maintain, lose or gain weight. Calculate your carbohydrate intake for your body weight to determine how many of your daily calories should be carbohydrate calories. Multiply (a) your weight by 4.35 (for women) or 6.23 (for men). Multiply (b) your height in inches by 4.7 (women) or 12.7 (men). Determine your daily activity level to determine your daily calorie needs to maintain your weight. Multiply your BMR by 1.2 (sedentary), 1.375 (light activity), 1.55 (moderate activity), 1.725 (very active) or 1.9 (extremely active) to find your daily calorie needs to maintain your weight. For example, if you are moderately active and your BMR is 1,860.9, your daily calorie needs are 2,884.4 to maintain your weight. Maridav/i Stock/Getty Images. Determine your weight goals to determine what percentage of your daily calories should be carbohydrates. Multiply your daily calorie needs by the carbohydrate percentage you desire.