Free Health/Weight Loss Plan
Virtual Personal Trainer's Free Health Plan
Daily Calorie
Your body weight is a result of the balance between your energy input (calories you consume) and energy output (calories you burn). If you take in more calories than you burn, you will gain weight +INFO To find out how many calories you need per day, please enter your gender, age, weight, height, activity level and click the submit button at our "One Click to Heath" tool. The results of this tool will give an idea of your recommended amount of daily calories depending of your level of activity in order to achieve your goals.
You can use the results given by this tool as a first step to set up your health / fitness goals. Alternative you can calculate your Calorie needs (Basal Metabolic Rate(BMR) & Total Daily Energy Expenditure(TDEE)) using our android apps.
Furthermore, the ideal daily calorie intake for a healthy weight should be based on your own food preferences, following some nutrient guidelines. Our "Calorie Breaker" tool makes this process easy for you, breaking down your daily calorie needs into nutrient needs.
Simple trick: the closer you adapt your daily calorie goals to the minimum calorie recommended, the faster the results. This should be taken with caution because it depends on your gender, health conditions, age, activity level, etc.
You can go by yourself using this tool, apps or other specialized websites / apps that automatically calculate your ideal daily calorie intake +INFO Or seek for professional guidance
or enrolling one of our personalized programs (Discontinued) to reach your goals + INFO
Sticking to the right plan
Meal planning
Any weight loss or diet plan only works if you stick to it and stay with it. It is much easier to lose weight and firm up when the diet plan you choose fits personality and your lifestyle. We recommend you to follow some professional guidance such as Virtual Personal Trainer or any other. But those brave ones who prefer to go by their own here you have other alternatives.
Alternatively you can use this table with shows the amount of calories in common foods (click to expand)
Is your diet or weight plan working? + INFO
Related articles
Balancing food and fitness for a healthy weight
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Revealing the secrets of an unhealthy body shape
The right fitness-diet balance
Weight loss basics
External links: Choosing the right diet
Fitness planning
Best advice is exercise in a way that suits your personality, lifestyle, and fitness level. You can start by taking a walk or riding a bike next time you go shopping. Other suggestions
Alternative "Exercise Energy Consumption" Table
Recommended articles
Fitting fitness into your busy schedule
Free fitness routines for men and women
The 5 most effective workouts
External links: Creating the right fitness program for you
