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Virtual Personal Trainer Health Plan

daily calorie


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 or apps or other specialized websites or apps that automatically calculate your ideal daily calorie intake +INFO We encourage you to seek for professional guidance or enrolling one of our personalized programs in order to reach your goal                          + INFO

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

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External links: Choosing the right diet

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

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Alternative "Exercise Energy Consumption" Table

Distance + Calorie calculator

fitness planning and tracking

 

 

     Fitness planning and tracking        + INFO

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External links: Creating the right fitness program for you           

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