The results show a number of daily calorie estimates that can be used as a guideline for how many calories to consume each day to maintain, lose, or gain weight at a chosen rate. 

Please consult with a doctor when losing 1 kg or more per week since it requires that you consume less than the minimum recommendation of 1,500 calories a day. 

• Exercise: 15-30 minutes of elevated heart rate activity.

• Intense exercise: 45-120 minutes of elevated heart rate activity.

• Very intense exercise: 2+ hours of elevated heart rate activity.

Another effective way to lose weight, aside from reducing calorie intake, is increasing your activity level. The general list of estimated weight lost based on varying activity levels and the maintenance intake of 2,219 calories per day.