# Weight Loss Tools

Makes weight loss simple and easy.

## BMI Calculator

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women.

1. Enter your weight and height.
2. Select “Calculate” and your BMI will appear below.
• Underweight = <18.5
• Normal weight = 18.5–24.9
• Overweight = 25–29.9
• Obesity = BMI of 30 or greater s

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## Calorie Calculator

Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight.

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Basic Information
Activity Level
Your results:
Target calorie intake per day:
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### How many calories should I eat?

Adult females need anywhere from 1,600 to 2,400 calories a day and adult males need anywhere from 2,000 to 3,000 calories a day, according to the USDA’s latest “Dietary Guidelines for Americans” report.

But fixed calorie recommendations do not work. They must be customized to each individual. The calculator shows how many calories you need to eat in order to maintain or lose weight.

### Do I need to count calories to lose weight?

Not necessarily, but you do need to maintain a calorie deficit to lose weight, and counting calories is an effective way to do this. Two alternative methods for controlling calories are intuitive eating and meal planning.

Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss.

## 7-Day Meal Plan You Can Follow

Are you finding a suitable meal plan to help you lose weight and make you healthier? Luckily, you find out this page! Following this meal planner program, you can follow the following meal plans to eat, which can speed up your weight loss.

### Following Meal Plan You Can Get Benefits

As you are on your diet, it is vital to design your low-cal meal plan and follow it with each meal. Here are the benefits.

#### 1. See ingredients clearly

The meal planner template weekly can give you a clear idea of the proportion of nutrients and calories you are eating at each meal to prevent taking excess calories.

#### 2. Find dietary problems easily

Once you use the meal planner for weight loss, it will make it easy to follow and modify if there exist any problems.

#### 3. Reduce your stress helpfully

Moreover, with a clear lose weight meal plan, you can reduce anxiety over what to eat at every meal, freeing up time so you can focus on other more important things.

#### 4. Make your diet variously

If you want to stick to a healthy diet, in the long run, make sure it is varied. Repeating a single diet will make you give up easily and will not help you lose weight physically or mentally.

#### 5. Use your money wisely

Every time you go to the supermarket, you will buy many unnecessary goods without a clear budget. Once you design your clean-eating meal plan and buy the ingredients from it, you will not waste your time and money. Meanwhile, recipes detailed in grams will also reduce your waste.