Free Weight Gain & Weight Loss Calculator Instructions
This article provides instructions and background information for the Free “Weight Gain & Weight Loss Calculator” available here.
What Your Weight Gain & Weight Loss Calculator Measures
This calculator determines your Resting Metabolic Rate (RMR) and provides a range of daily caloric intake for safe weight loss or weight gain. Your RMR is based on your current weight, height, and age as well as your current level of weekly activity. Also, your RMR will be different depending on whether you are a man or woman. Similarly, the range of calories to consume based on gaining or losing weight varies differently for men versus for women.
Your Resting Metabolic Rate equates to your “caloric burn rate” while you are at rest. Approximately 60 to 70% of the total calories you burn in a typical day is due to your RMR. Your activity level is only responsible for 20 to 30% of you daily caloric burn, and the last 10% of calories you consume each day are burned just by the heat generated from digesting the food you eat.
Daily Calories Burned
- Due to RMR 60-70%
- Due to Activity 20-30%
- Due to Digestion 10%
Generally, it is considered safe to lose (or gain) only 1 or 2 pounds per week. If you lose more than that, you will also be losing muscle unless you perform resistance weight training while dieting. The “daily calorie intake” recommendations provided by your free calculator for gaining or losing weight are based on this “safe” range.
To burn one pound takes a 3500-calorie deficit. Thus, if you cut your caloric intake by 500 calories/day (relative to your “maintenance” level), you will lose about one pound in a week (7 days per week times 500 calories/day is 3,500 calories).
The Best Way To Lose Weight Using Your Weight Loss Calculator
Of course, the best way to “diet” is to eat a sensible diet of real, quality food such as discussed in
The Diet Solution program, and the best way to lose weight is to increase your metabolic rate (i.e., the rate you burn calories) which does NOT come from “starvation” diets and DOES come from building muscle through resistance exercise.
Instructions For Your Weight Gain & Weight Loss Calculator
- Step 1: Check the box for either Man or Woman.
- Step 2: Enter your current weight in pounds.
- Step 3: Enter your height in feet and inches.
- Step 4: Enter your current age.
- Step 5: Click the button for your current activity level. If you work out 4 or more times per week or are heavily involved in sports, click “Very Active”. If you work out at a moderate level 2 or 3 times per week, click “Moderately Active”. Otherwise, click “Sedentary”.
- Step 6: Click the “Calculate” button.
Your RMR will be displayed as the “Maintenance Level” which is the number of calories you need to consume daily to maintain your current weight.
If you want to lose weight, you should limit your daily caloric intake to the range shown on the next line. If you want to gain weight, consume the number of calories displayed on the bottom line; however, be sure to incorporate resistance training, or your weight gain will be fat instead of muscle.
Finally, if you want to build muscle … whether you want to become a body builder or just tone up and bump up your metabolic rate … check out the “Hardgainers Success Kit” by Vince
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