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FRCalculate and save your calorie goal
Calculate and save a calorie goal in Zielfit using profile data, steps, exercise and macro targets. Watch the tutorial or read the full transcript.
English · 1:54 minutes · Published on zielfit.com on .
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Open Settings, then Calculate BMR slash Energy. You can enter a quick target or build one step by step.
Already have a calorie target? Expand Quick Calorie Goal and enter it directly.
Here we use twenty-two hundred calories. Adjust the protein, carbohydrate and fat percentages so the total is one hundred percent, then save the result.
For a detailed example, choose female, sixty-eight kilograms, age thirty-two and a height of one hundred and seventy centimeters.
Enter the daily step count. Here we use eight thousand steps. Then choose a figure goal from the menu.
The Figure Goal menu provides different weight-loss ranges. Select the option that matches your example.
Set the calorie deficit. The minimum option keeps the calculated target from dropping below the calculated basal metabolic rate when enabled.
Open an activity menu under Sport. Choose an activity, then enter the duration and how often you do it each week.
In this example, badminton lasts forty-five minutes, three times per week. You can include more activities in the remaining slots.
Review your macronutrient distribution. The total must be one hundred percent. Then tap Calculate.
The result breaks down basal metabolism, daily activity, sport and the thermic effect of food. The deficit is subtracted to produce your target.
Review the calorie target and gram amounts for your macronutrients, then tap Save Result.
Back in Settings, open Energy Values. Saved Calculations lists your targets and marks the active one.
Tap Set as active on another calculation to use it. Here we switch to the quick goal. Only one target is active at a time.
You can switch back to the detailed calculation in exactly the same way.
To make changes, reopen the calculator and adjust your inputs. Here we change the deficit from three hundred to two hundred calories.
Tap Calculate again, check the new result and save it. Your active target is then used on Home.
The values and goals shown are examples of how to use the app. Features may vary by version and plan.