Target weight and calorie intake: lose weight or gain weight? (calculator)

Target weight calculator: lose weight, gain weight, maintain weight?

The Target Weight Calculator will help you with the numbers around gaining, losing or maintaining weight.

Diet, fluids, each component has its own energy load. We should take it into account when we want to create an overview of our calorie intake and expenditure.

Especially when...

There are many articles on the internet and on our website that focus on this topic. The issue revolves around exercise and diet.

Both of these components together complement each other approximately 50:50.

If we want visible results, we cannot ignore either one.

Why?

1. Because exercise alone is not enough. We need to eat well too.
2. Because diet alone is not enough. We need to move too.

Often the goal is weight loss or converting fat stores into muscle mass.

We can do without the numbers...

In the long term, we can roughly evaluate our own diet.

A rational and balanced diet that contains all the essential nutrients (macro and micro) is important.

If we are not professional athletes, we do not need to focus on any special diets.

The values are sufficient as a guide.

The first value expresses how much energy we should take in regardless of our goals.

The second value determines the approximate daily caloric intake.

Between these values, we balance the intention - weight loss, maintenance, weight gain...

Daily energy intake and food calorie data are related.

The calculator will determine the approximate energy level around which we should be moving.

Why just an approximation?

No internet calculation is accurate. Our body, metabolism and all the processes in the body are influenced by factors that cannot be included in a simple calculation.

Approximate values of energy expenditure are also helpful and are given in the table.

Table: Energy expenditure in kJ and fat loss in grams for a 70 kg person during one hour of activity

When losing weight, we need to take in less energy than we need during the day.

When gaining weight, we consume more calories than we would need for the day.

This is referred to as a negative or positive energy balance.

A balanced energy balance is used to maintain the same body weight.

The composition of our diet and the ratio of nutrients to energy intake are also related.

The distribution of essential nutrients (proteins, fats and sugars) should match our goal.

Macronutrients = proteins, fats and sugars.

The recommended composition of the diet and essential nutrients in the diet is approximately 10% protein, 26% fat, 64% sugars. This translates to approximately 0.8 g protein, 1 g fat, 6.5 g carbohydrate per kg body weight per day.

Examples of nutrient distribution recommendations for physical activity groups are:

1. Normal activity = Protein 10-15% : Fat 15-30% : Carbohydrate/sugar 55-75%
2. endurance activities = Protein 15% : Fat 25% : Carbohydrate/sugar 60%
3. Speed sports = Protein 10-25 % : Fat 15-30 % : Carbohydrate/sugar 55-60 %
4. strength sports = Protein 20% : Fat 30% : Carbohydrates/sugars 50%

Don't forget to drink adequately. Adapt it to the physical activity and the season.

More articles to complete the information:

• BMI: How to calculate body mass index? Calculator + formula
• What are proteins, sugars, fats?
• Weight loss and calorie deficit: What is it and how to calculate it + Calculator
• How to lose weight and break down/burn fat?
• How to lose weight healthily? Weight loss diet. Beware of nonsense diets
• Create your own workout plan.
• Calorie charts: what are the nutritional/nutrient values of meals, foods?

The table lists some types of activities and their approximate energy requirements for one hour of activity for a person weighing around 70 kg

Other useful calculators:

• BMI index calculator: low, ideal or high body weight?
• WHR Index Calculator.
• BMR Calculator: What is my basal metabolic rate?
• Calculator.
• Calculator: Target Heart Rate - Heart Rate Zones and Training Intensity
• Calculator: kJ/kcal converter: How to convert kJ and kcal?