Weight Loss calculator

    We probably know the fact that we need to eat moderately to lose weight healthily. We also know that we must eat healthy food because no diet is as good as a healthy and balanced diet. You have probably been asking yourself for a long time ”How to eat healthy to lose weight?” Here are eleven simple tips for healthy weight loss:

• Reduce intake of ”empty calories”. Empty calorie foods are the ones that give you only instant energy and nothing more. For instance, a glass of carbonated drink, biscuits, or burgers does not contain any vitamins, minerals, and other nutrients. It is better to eat an omelet with vegetables or a milkshake without sugar instead.
  It would be good to make a plan in the evening for what you will eat during the next day.
• Drink plenty of fluids. Try to drink some fluids, preferably plain water, every time you are hungry, after dinner or just before lunch, to deceive hunger and ”overcome the crisis.” Thirst very often occurs as hunger. Other liquids you can drink are freshly squeezed fruit juice, sugar-free milkshake, lemonade, unsweetened tea. Practically everything that does not contain refined sugar. Be sure to eliminate alcohol, beer separately.
• Eat plenty of fruits and vegetables. Fruits and vegetables require the least work for digestion tract and do not create a reaction of the mucous membrane. Therefore, they can be eliminated from the body easily. They not only saturate but can also be a great refreshment instead of unhealthy sweets. So, when you are hungry, just eat fruit and a little lettuce and chew them well.
• Avoid sitting, speed up physical activity. Go on foot whenever you can, and use every free time for a walk. When you are at work you can do office exercises that will maintain your basal metabolism. Go to the gym three times a week.
• Chew food properly. Proper chewing of food can help with weight loss. Did you know that improper chewing of food can cause a feeling of bloating? It takes the stomach about 20 minutes to send satiety information to the brain. Therefore, chewing food slowly is one of the keys to weight loss.
• Make a menu plan. The best weight loss plan is to make a seven-day menu. This is one of the biggest secrets to continuous weight loss. Even famous nutritionists methodically plan their diet to include healthy food and lose weight. Making a good menu also helps you plan and buy both time and money.
• Increase protein intake, reduce carbohydrates. One of the healthy ways of eating that leads to weight loss is to introduce proteins into the diet, but they must be from lean meat (chicken, fish, beef). Also, make sure you eat a minimum of 1 gram of protein per kilogram of body weight each day and you can be sure that your metabolism will function properly.
• Change the dimensions of the plate. It is advisable to reduce the size of a plate because the larger the container, the potential chance that you will pour much more, without even being aware of it.
• Keep healthy food at your fingertips. You will only eat healthy food when you stock up and when it is in your eye. Smart meal planning also means planning the space on the refrigerator shelves.
• Take micro-nutrients from nature. Nature has provided us with all the ingredients that keep us healthy and in shape. The sun’s rays and vitamin D are one of the best weight loss factors that exist. Namely, it has been proven that a large amount of vitamin D can really stimulate the body to get rid of fat more easily.
  Are you getting enough or not enough vitamin D?
  Overweight people may be deficient in vitamin D because all that fat is ”captured” by vitamin D. The much-needed vitamin D is also found in cod liver oil, sardines, mackerel, herring, salmon, and mushrooms. Also, calcium is an important mineral when it comes to weight loss. Make sure you take both in sufficient quantities.
• Eat more complex carbohydrates. Consuming complex carbohydrates not only helps in regulating insulin but also helps in bowel emptying. Therefore, replace these refined carbohydrates with a much healthier option of unprocessed grains. Your blood sugar will be more stable, satiety longer, and plant fiber intake higher.

    For a person to lose weight, she/he must take into account how many calories he ingests during the day. Daily calorie intake is not the same for all people. According to the US Department of Health, adult women need to consume an average of 1600-2400 calories a day, and adult men 2000-3000 calories to maintain weight. Also, physical activity is important, as are many other factors. Factors that affect the number of calories a person needs to stay healthy include age, weight, height, gender, level of physical activity, and general health. The person trying to lose weight must take care of calorie intake so that the body can function normally and have all the necessary nutrients. To begin, we need to consume fewer calories than we expend in total energy. However, not all calories are the same. Calories from nutritious food sources will provide fuel for our activities during the day and will make us in good mood.

    To estimate our weight lose plan calorie by hand, we need to follow these steps:

1. Calculate the basal metabolic rate (BMR) using the Mifflin-St Jeor formulas:



BMR is the amount of energy a human body uses when it is at rest. In other words, it’s the amount of energy needed to support bodies vital functions: breathing, blood circulation, controlling body temperature, brain, etc.

2. Calculate the total daily energy expenditure (TDEE) which estimates our total daily energy expenditure, and helps us to find out how many calories we burn every day.
First, choose the index of your physical activity level (PAL) from one of the following:

• little/no exercise: 1.2;
• light exercise 1-2 times/week: 1.375;
• moderate exercise 2-3 times/week: 1.55;
• hard exercise 4-5 times/week: 1.725;
• physical job or hard exercise 6-7 times/week: 1.9;
• professional athlete: 2.4.

Multiply BMR and PAL to determine the total daily energy expenditure, i.e.


This is the amount of calories we should eat to maintain your weight.

3. Finally, to calculate our daily weight loss calorie requirement (WL(i)) in the i-th week, depending on the choice 0.5 kg/per week or 1 kg/per week, we use the following formulas:

       – If weight loss pace is 1 kg/per week, then



       – If weight loss pace is 0.5 kg/per week, then



    We can reduce weekly calorie intake by between 3500 to 7000 in one the following ways:
       A. Eat 3500 to 7000 fewer calories weekly, i.e. 500 to 1000 fewer calories daily;
       B. Burn off 500 to 1000 calories daily through exercise;
       C. Combine the previous two items.

    Our meals must contain fresh salad, vegetables (raw or cooked), and fruits in moderation. From meat, it is best to take fish and chicken. Whole grains are rich in fiber. Healthy fat is eaten through walnuts (walnuts, almonds, hazelnuts), but in smaller quantities. The best drink is water and no other liquid can replace it. in addition to water, we can drink unsweetened tea or coffee without sugar.
    On the other hand, empty calories are found in sweets, fast food, dough, etc. Soon after consumption, they cause a feeling of fatigue, increase the desire for food because they create a feeling of hunger.