Caloric Deficit Calculator
Maximize the effectiveness of your weight loss journey using our 4-Week Weight Calculator
4-Week Weight Calculator
Understanding the Weight Loss Calculator
The 4-Week Weight Calculator provides you with a personalized plan based on your current weight and goals. It calculates your daily calorie needs and adjusts them weekly to ensure steady progress.
The 4-Week Plan
Week 1
Calories: Follow the calculator's recommendation for daily calorie intake. If you follow the cardio plan, you can maintain around 2,000 calories per day.
Cardio: Start with 10 minutes of cardio per day. If you don't include this cardio, you'll need to reduce your daily intake to 1,980 calories.
Week 2
Calories: The calculator will slightly reduce your daily calorie intake. If you add 20 minutes of cardio, you can keep your calorie intake at 2,000.
Cardio: Increase to 20 minutes of cardio per day. If you choose not to do the cardio, aim for a lower calorie intake (e.g., 1,960 calories).
Week 3
Calories: Another slight reduction in daily calorie intake. As before, cardio can help you maintain 2,000 calories daily.
Cardio: Bump up to 30 minutes of cardio per day. Without cardio, the suggested daily calorie intake is around 1,940.
Week 4
Calories: Final adjustment to your daily calorie intake. Doing 40 minutes of cardio allows you to keep calories at 2,000. Without cardio, you'll need to reduce to 1,920 calories per day.
Cardio: Reach 40 minutes of cardio per day, or adjust intensity (like incline walking or using a weight vest) to burn the necessary calories.ctetur adipisicing elit. Autem dolore, alias, numquam enim ab voluptate id quam harum ducimus cupiditate similique quisquam et deserunt, recusandae. here
Balancing Calorie Reduction and Exercise
Calorie Deficit: The calculator suggests a gradual reduction in calories each week. You can achieve this through diet alone, but combining diet and cardio allows you to keep eating at a higher calorie level (e.g., 2,000 calories) while still creating a deficit.
Cardio Progression: By increasing your cardio by 10 minutes per day, you're progressively burning more calories. The idea is that you can eat more if you do the cardio, keeping your intake at 2,000 calories. If you don't want to do the cardio, then a further reduction in calories (by 50-100) is needed.
Cardio or Calories?: If you’re not seeing progress or want to maintain higher calorie intake, increase the intensity of your cardio (e.g., incline walking or using a weight vest). This will allow you to stay around 2,000 calories per day instead of further restricting food intake.
Protein Intake Recommendation
Maintain protein intake at 1g per pound of body weight. Adjust this amount every 10 pounds lost. For example, if you start at 200 lbs, keep protein at 200g until you reach 190 lbs, then adjust to 190g.
Example: 4-Week Plan for a 200lb Person (40% Fats, 60% Carbs)
Week 1
Daily Calories: 2,000 (with 10 minutes of cardio)Total Calories for the Week: 14,000Protein: 200gFat: 89gCarbs: 300gCardio: 10 minutes per day (without cardio, reduce intake to 1,980 calories)
Week 2
Daily Calories: 2,000 (with 20 minutes of cardio)Total Calories for the Week: 14,000Protein: 198gFat: 88gCarbs: 297gCardio: 20 minutes per day (without cardio, reduce intake to 1,960 calories)
Week 3
Daily Calories: 2,000 (with 30 minutes of cardio)Total Calories for the Week: 14,000Protein: 196gFat: 87gCarbs: 294gCardio: 30 minutes per day (without cardio, reduce intake to 1,940 calories)
Week 4
Daily Calories: 2,000 (with 40 minutes of cardio)Total Calories for the Week: 14,000Protein: 194gFat: 86gCarbs: 291gCardio: 40 minutes per day (without cardio, reduce intake to 1,920 calories)
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