If you have landed on this page, it means that you know how important it is to follow a personalized diet for weight loss and not just any diet.
You made the right choice.
The following tool is for this.
Immediately calculate what diet is right for you (and no other!)
Masal metabolism (BMR)
Sedentary – little or no exercise
Just Activate – exercises / sports 1-3 times / week
Moderately Active – exercises / sports 3-5 times / week
Very Active – demanding exercises / sports 6-7 times / week
Super Active – very demanding exercises / sports or physical work
This tool can be used for online custom diet calculation without registration or membership .
It is a useful program for calculating an estimate of the calories to be consumed weekly.
Both if you want to lose weight and if you want to gain weight.
In addition, this tool allows you to estimate your body mass index (BMI), basal metabolic rate and resting metabolic rate.
At the end of the evaluation it will be possible to download the diet.
Body mass index (BMI): it is the ratio between weight and the square of height and is used as an indicator of the ideal weight.
Resting metabolic rate: in this case we try to understand how many calories our metabolism burns naturally, without any physical exercise.
Basal metabolism: it is the basic energy expenditure to make breathing, heart, kidneys and brain work.
How many calories do you need?
Everyone tries to lose weight right away , and often the best way to do it is to consume fewer calories each day than we usually do.
But how many calories do we need to be healthy? Is there a difference between man and woman ?
Much depends, of course, on the amount of physical activity we engage in every day.
And it’s a different factor for each of us, there are many factors involved.
Factors include age, size, height, gender, lifestyle, and general health .
If you are 25, male and six feet tall you won’t need the same calories as a 70 year old five foot sixty woman.
The average male adult requires around 2,700 calories to maintain their weight, while the average female needs only 2,200 calories, according to the US Department of Health.
The point is that if we are just to survive we obviously need a lot fewer calories, but our bodies function poorly if we consume too few.
Basal metabolic rate, as we have said, is the amount of energy that is required when we are at rest.
Depending on the amount of exercise you do, you can multiply your basal metabolic rate by a specific number that determines your calorie needs.
For example, if you are not very active, your calorie intake is baseline for metabolic rate 1.2.
Most active people should multiply by 1.375.
If you do some exercise during the week, the number is 1.55.
And, if you do a lot of sports, multiply by 1.95.
Different types of calories
Did you know that how you eat can make a difference in terms of how many calories you consume?
The longer you chew your food, the more calories you absorb, a recent study has shown.
The foods you chew harder to chew – such as fruits, vegetables, lean meats, and whole grains – make your body more active in burning more calories.
The more calories we can absorb the longer we stay full.
Some foods, on the other hand, help to burn calories: coffee and tea , for example, and not just for caffeine and theine.
In addition, some spices such as chilli, cinnamon and ginger help burn calories.
Scientists recently discovered that there is a difference in terms of weight gain or loss not just in the calories we eat but in the quality of what we eat.
There is a real difference in consuming 500 calories of carrots and 500 calories of popcorn.
While technically you should be consuming the same amount of energy, popcorn is more fat.
We therefore find that a healthy diet, regardless of the amount, will keep you leaner. It is best to eat at least five portions of different fruit and vegetables with each meal.
The process of converting these hard-to-chew foods into energy will have a healthful effect on you.
Limit the calories in drinks
We have a lot of liquid calories in drinks.
On average, we get about 21 percent of our calories from what we drink. A sugar-sweetened drink can nullify the effects of a long workout at the gym.
What’s more, we often drink straight from the bottle, and that means we drink more of it than we actually need.
The best things to drink from the point of view of limiting your calorie intake are unsweetened water, coffee or tea.
However, few of us are willing to drink this alone.
Fruit juice can also be drunk because it has a low calorie content but be careful when drinking it moderately.
Americans consume about 580 calories a day in unhealthy snacks.
Nothing is worse from a calorie control standpoint.
Choose your snacks carefully and count the calories you are putting into your snack. This can make a big difference in maintaining the right weight for your size.
Don’t be fooled by so-called natural foods.
“Natural” foods can contain a lot of sugar and low calorie foods can have unhealthy ingredients in place of calories.
For example, many reduced-fat foods have added sugars instead.
There is nothing wrong with eating “healthy” foods, but always find out what is in the packages before buying them.
Lose weight carefully
Adequate weight no matter how tall we are is certainly healthy.
But it won’t be healthy if you cut down on calories too abruptly, exercise too much without eating right or taking other extreme measures.
Weight should always be lost gradually.
Maintaining a healthy diet while losing weight is going to be a long process, that’s what we aspire to.