Calories to Consume for Weight Loss (Simple Calculation Based on Age and Gender)
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This calculator determines your daily calorie intake for weight loss based on your age and gender. It is designed to help prevent a decrease in metabolism and help you develop a body that loses weight more easily.
● Strength training is necessary to maintain your metabolism, so be sure to do it (aim for 3 times a week, 30–60 minutes per day).
● You don’t need to do aerobic exercise. If you’d like, we recommend walking for about 30 minutes.
● Once your weight starts to decrease, please recalculate your calorie intake.
● If your weight stops decreasing, try having a “cheat day” once a week where you consume more calories
(Increase your carbohydrate calories compared to usual)
● Eat as many small meals as possible (ideally, divide your food into about 5 smaller portions)
● Recommended Calorie Intake (Since calculating this on your own can be difficult, we recommend using a calorie-tracking app or similar tool)
Protein: 1.6–2 times your body weight
Fat: 15%–20% of total calorie intake
Carbohydrates: Make up the remaining calories with carbohydrates
● You don’t need to do aerobic exercise. If you’d like, we recommend walking for about 30 minutes.
● Once your weight starts to decrease, please recalculate your calorie intake.
● If your weight stops decreasing, try having a “cheat day” once a week where you consume more calories
(Increase your carbohydrate calories compared to usual)
● Eat as many small meals as possible (ideally, divide your food into about 5 smaller portions)
● Recommended Calorie Intake (Since calculating this on your own can be difficult, we recommend using a calorie-tracking app or similar tool)
Protein: 1.6–2 times your body weight
Fat: 15%–20% of total calorie intake
Carbohydrates: Make up the remaining calories with carbohydrates
| Basal Metabolic Rate | kcal |
| Total Calories Burned | kcal |
| Daily Calorie Intake | ~ kcal |
| Monthly Body Fat Loss | ~ kg |
| Protein (P) | ~ g |
| Lipids (F) | ~ g |
| Calories on a cheat day | kcal |
If you reduce your calorie intake too much, your metabolism will slow down, making it harder to lose weight and increasing the likelihood of weight regain; therefore, please ensure your intake stays within the range indicated by the calculation results.
*If you know your body fat percentage, please use the “Calorie Intake for Weight Loss (Precise Calculation Based on Body Fat Percentage)” option for your calculation.
*If you know your body fat percentage, please use the “Calorie Intake for Weight Loss (Precise Calculation Based on Body Fat Percentage)” option for your calculation.
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