Weight Loss Calculator / Carbohydrate Calculator
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How the Weight Loss Calculator Works
The Science Behind Calculating Weight Loss
While losing weight involves many variables that change from person to person, there is still a core science that can be the basis behind planning a weight loss strategy. The widely-accepted science behind the weight loss calculator is:
- One pound of mostly-fat body weight is the equivalent of 3,500 calories of either food or exercise.
- The appropriate amount of calories to cut from your diet is between 20% and 40% of your normal calorie requirement. See the CDC.
- Moderate exercise is considered to be 4.5 METs. (A MET is a rate of energy expenditure, similar to watts.) Vigorous exercise is 7 METs. Calorie consumption is: 1 calorie (technically, kilocalorie) per kilogram body weight per hour per MET.
Limitations of Body Weight Color Coding
The math behind the body weight color coding, something called Body Mass Index (BMI), is applicable and useful for about 95% of the population. It is not useful for highly fit people (who won’t be using this calculator anyway). It is also not useful for very tall people. Use the color coding as a guideline for evaluating your body weight. Don’t use it as a medical diagnosis.
Calorie Reduction Recommendation
This is a reduction compared to your estimated nominal calorie consumption, meaning the amount of calories you consume while staying the same weight. If you are currently gaining weight, you need to reduce your calories even further.
Keeping track of how many calories you consume is not easy. WebMD has a good food calorie list.
Examples of Moderate Intensity Exercise
- Walking briskly (around 3 miles per hour)
- Water aerobics
- Bicycling 6 to 10 miles per hour
- Tennis (doubles)
- Ballroom dancing
- General gardening
Examples of Vigorous Intensity Exercise
- Jogging or running
- Hiking uphill or with a heavy backpack
- Jumping rope
- Tennis (singles)
- Aerobic dancing
- Heavy gardening (continuous digging or hoeing)
- Bicycling 10 miles per hour or faster
- Non-casual swimming laps
What are Carbohydrates?
Carbohydrates (carbs) are one of three primary macronutrients that provide energy, along with fats and proteins. Carbohydrates are broken down in the body or converted into glucose, and serve as the body’s main source of energy. They can also be stored as energy in the form of glycogen, or converted to fat (which can also be used as a source of energy).
Types of Carbohydrates
Carbohydrates are often classified as either simple (monosaccharides and disaccharides) or complex (polysaccharides or oligosaccharides), originally to create a distinction between sugars and other carbohydrates. However, there are many foods that contain multiple types of carbohydrates, such as fruits and vegetables, which can make the classification of certain foods ambiguous. Although carbohydrates are not essential nutrients (nutrients required for normal physiological function that the body cannot synthesize), they are an efficient source of energy that can potentially reduce risk of cardiovascular diseases, obesity, and type 2 diabetes if consumed in controlled amounts.1
The three main types of carbohydrates are sugar, starch, and fiber:
- Sugars are the simplest form of carbohydrates and can be found naturally in fruits, dairy, and vegetables; they can also be found in processed form in candy, cookies, cakes, and many beverages.
- Starches are complex carbohydrates that can be found naturally in many types of beans, vegetables, and grains.
- Fibers are complex carbohydrates that can be found in fruits, whole grains, vegetables, and many types of beans. Fibers are essential for digestion.
Generally, complex carbohydrates have greater nutritional benefit than simple carbohydrates, which are sometimes referred to as “empty carbs.” Added sugars, a common form of simple carbohydrates, have little nutritional value and are not necessary for survival. While the body does require some carbohydrates (which are broken down into s
