100% free online healthy weight programs

Virtual Personal Trainer Health Plan

Virtual Personal Trainer scientifically proven

daily calorie

the best online weight loss program

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.

One Click to Health android app
BMR & TDEE calculations provided by "One Click to Health" app

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

virtual personal trainer one click to health app
The ideal "Daily calorie intake"
virtual personal trainer weight loss calculator
Best weight loss calculator

meal and fitness plan

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.

food planning and tracking

Meal planning and tracking            + INFO


Test your Health Knowledge             HERE

food calories

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

Balancing food and fitness for a healthy weight

training your mind for weight loss

Training your mind for weight loss

food labels and health

Food labels and healthy body weight

unhealthy body secrets

Revealing the secrets of an unhealthy body shape

the right fitness-diet balance

The right fitness-diet balance

weight loss basics

Weight loss basics

External links: Choosing the right diet

virtual personal trainer weight checker app
Lose weight at the right rate
virtual personal trainer weight loss motivator app
Stay motivated
Virtual Personal Trainer's fitness trackers
Get fit by smart watch

meal and fitness plan

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

exercise energy consumption

Alternative "Exercise Energy Consumption" Table

Distance + Calorie calculator

fitness planning and tracking



     Fitness planning and tracking        + INFO

Related articles

fitness for busy people

Fitting fitness into your busy schedule

free fitness routines

Free fitness routines for men and women

the most effective workouts

The 5 most effective workouts

External links: Creating the right fitness program for you           

designing a fitness plan
designing fitness
from 1 to 6 pack
the minimum workout
the minimum workout
brainstorming yourself
brainstorming yourself
smart watches and fitness
fitness energy with coffee

virtual personal trainer menu

Do you want to be part of an experimental health program? tell us your experience setting your Ideal Weight and Healthiest Area and using mobile apps


We encourage you to test by yourself what we have discussed in this page and let us know about your experience, your progress and achievements in the comments section belowThe results of this experimental program will be presented at international conferences and hopefully published in high impact medical and scientist journals. Your involvement and interaction as well as your contribution is important for us since the information and voluntary donations provided by our followers will be further used for adapting, modifying and improving our programs.


Important notice 

Virtual Personal Trainer approach is recommended for healthy adults only. This site is not intended for use by minors or individuals with any type of health condition. Such individuals are specifically advised to seek professional medical advice prior to initiating any fitness or nutrition effort or program.

Thanks to Virtual Personal Trainer for making such a positive change in my lifestyle

Matthew, UK

virtual personal trainer menu