When the calories you take in is equal to the calories you burn, you'll maintain your weight. When you take in more calories than you burn, you'll gain weight. And when you take in fewer calories than you burn, you'll lose weight.
The key to getting to a healthy weight is to find out how many calories you burn each day. Then you adjust your intake as needed. Perhaps your goal is to lose 10 pounds, and you burn 2,200 calories a day. If you eat 500 calories fewer calories (so that your daily intake is 1,700 calories), you'll lose around 1 pound of fat a week. (1 pound of fat equals about 3,500 calories). After about 10 weeks you would reach your goal!
Don't worry about crunching the numbers yourself. The calculator above will do the planning for you. Just fill in the information to get the:
- Number of calories you burn in a day
- Number of calories you should take in each day to meet your weight goal
- Daily amount of key nutrients and food types you should get through your diet
Use the guide below to find out your activity level: