Do you want to lose weight? Do you desperately wish to get a fabulous bikini body, so that ladies will envy you, and gentlemen will fall in love with your slim physique (or vice versa)? Or maybe, you want to prevent some severe obesity-related diseases, which range from diabetes to certain types of cancer? But now, you’re hopelessly struggling with your excess kilograms. You tried all the latest fad diets. You go to a gym every single day. You even take some “wonderful” diet pills. But the stubborn scale number isn’t going down at all. But what if I told you that slimming doesn’t need to be too hard or long? Only use the weight loss calculator described below – and you’ll get amazing results!
What is a weight loss calculator? It is a convenient tool for counting the perfect weight with modern techniques. All weight calculators, offered on different websites, are based on some particular formula. Using the calculator working by my original formula, you’ll get a reliable reference point which you should aim at. Besides that, there are other types of calculators reviewed in this article.
What is the best weight loss calculator?
When I faced the overweight problem, I tried to measure my weight. I’ve searched out various weight loss formulas, which were useful enough and have their right to existence. But every person is unique and has his or her personal weight.
The abundance of results for calculating my normal weight perplexed me at least.
I chose my way, from another side. I asked (and continue asking) people who look harmonious, and whose physique is perfect. Moreover, it’s important that these people feel comfortable with their weight. They were my friends, people I know, colleagues and just random people who I’ve ever talked to.
My logic is simple!
Let me explain it. If a person looks harmoniously and feels well, you only need to find a pattern between all his or her characteristics. To be exact: height, weight, sex, and age. These are the characteristics I learn from people. The remaining features, used in many other weight calculators, I consider just unnecessary!
By trial and error, experiments and surveys I’ve drafted the natural weight formula of my own. This method works for almost every person with incredible precision and reliability.
The final weight loss calculation is given as an entirely specific number. But we’re living people and can’t be standardized. So, it’s completely logical that your weight lies within the range of ±10% from the calculation number. It can be explained by different physique types, bone width, metabolism, daily activity and many other things.
The counting result of my calories calculator for weight loss is just a reference point which you need to aim for! You’ll know your perfect weight as you’ll be reaching that point. You need to listen only to your body. If you feel good and comfortable, and you don’t want to reduce your weight anymore, stay in it. If you reached the calculation reference point and felt the desire to continue losing weight, then proceed. The primary purpose is to stay within the limits of ±10% from the estimated number.
I’ve also made a widget of my Weight Losing Calculator especially for my blog and began to receive a lot of requests for this weight loss goal calculator placing on other websites, from bloggers and webmasters. It’s possible to set the Weight Loss Calculator on your site quickly if you have healthy, weight loss, healthy eating or similar blog. As opposed to various resources I give you a code for placing my Weight Loss Calculator for free.
What does the Weight Loss Calculator on your website mean?
- additional interactive element (do you like to play with contraptions like this? Really?)
- the distinguished design element
- the real motivation for your site population
- the building of trust for your website
But wait, there’s more. You can get an outside income if set my weight loss percent calculator on your site! All you need is to subscribe to my affiliate program and get retro-bonus in amount 75% of my The Weight System. All transitions from the determination results of this weight loss percentage calculator on my site are controlling. In the event of buying my weight loss program by visitors of your site, you’ll receive your commission.
If you don’t have your website, check your weight and recommend it to your friends 🙂
My Weight Loss System Calculator works out precisely and will show you that bodyweight for which to strive. Codes for placing my calculator on your web-site are listed below.
What’s the formula in kilograms and centimeters?
- 1 kilogram (kg) = 2.2 Pound (lb)
- 1 Pound (lb) = 0.45 kilogram (kg)
- 1 Centimeter = 0.033 Foot
- 1 Centimeter = 0.033 Inch or ’’ abbreviated
Example: 45 kg = 99.2 lbs 160 sm = 5’ 3» (5 feet and 30 inches)
The weight may vary from the body buil plus or minus 10% of calculated weight.
The sample weight loss calculation
- The height is in cm. Minus 110 cm. Plus 0,5 kg per every year over 25 years old, but no more than 7 kg.
- Adds 7 kg given basic weight more than 90 kg (basic weight means your weight at this moment).
For women, the result is lowered by 10%.
The sample of weight calculation for 50 years old man 180 cm in height and 100 kg basic weight
180 – 110 = 70
over 25 years old – 25 years х 0,5 = 12,5 – rounded to 7 kg
Altogether 70+7=77 kg
The basic weight is 100 kg (that more than 90 kg) – 7 kg
Altogether 77+7=84 kg
It’s the standard weight for this man. For women with the same initial characteristics, the final normal weight is lowered by 10% and is 76 kg.
Codes for placing calculator on your website
- The Weight Loss Calculator – Insert into the Data Entry on the right:<div style=”text-align: right;width: auto;float: right; margin-left: 30px;”> <script src=”https://weightlosster.com/iframe/weightlosscalculator.js”></script> </div>
- Insert into the Data Entry on the left:<div style=”text-align: left;width: auto;float: left; margin-right: 30px;”> <script src=”https://weightlosster.com/iframe/weightlosscalculator.js”></script> </div>
- Insert into the Data Entry centrally:<div style=”text-align: center;width: 300px; margin: 0 auto;”> <script src=”https://weightlosster.com/iframe/weightlosscalculator.js”></script></div>
- Insert into the Data Entry on the side widget:<div style=”padding-top: 30px;position: relative;float: left; width: 100%;”></div> <script src=”https://weightlosster.com/iframe/weightlosscalculator.js”></script>
I’m ready to answer any questions about placing the Weight Loss Calculator on your website, and I was obliged vastly for your “Like” supporting of this article.
There are other weight loss calculators, for example, calorie weight loss calculator by goal date. How does it work? Let me explain.
It will allow you to discover a regular calorie consumption for the desired target. It’s also a good calculator for those who wonder about a weight loss calculator how long to lose fat it will advise them.
Input your weight, height, and sex. Then select an everyday action level in the pull-down menu. Enter a period as well as how much you’d like to lose when you want to reach your goal.
Press CALCULATE, and you’ll find estimated calorie requirements for slimming down, as well as a number for maintaining.
This fat loss calorie calculator should provide a reasonably precise calorie amount for gaining or losing weight, yet to get a many exact Total Daily Energy Expenditure (TDEE), get the body composition analyzed and enter your statistics in the “body-fat percentage” area.
A few other types of calculators that are excellent
There are more than 10 weight loss calculator variations. Let’s learn a bit about some of them.
The rate of the weight loss calculator on this site will help you find an everyday caloric intake for your slimming goal. It will give you a quite precise calorie amount for gaining or shedding pounds. To obtain the most precise Total Daily Energy Expenditure (TDEE), get your physique examined and enter your stats in the “body fat percentage” field – just as with the Goal Date Calculator.
To understand how this calculator works, let’s use an example woman: Jenny. She’s 40 years old, 5′ 6″ tall, weighs 185 pounds, has an extremely low activity level at her job, and an average level of activity outside of work.
Let’s say Jenny wants to drop 40 pounds in a healthy way during next year, without working out too much.
How long does weight loss calculator recommend to lose weight? According to the calculator, she’ll need to decrease her food consumption to approximately 1,770 calories every day.
Numbers of a weight loss calculator when it does conventional calorie math wouldn’t make sense, because it would show a 70 pounds to lose. But the organism doesn’t work that way. Instead, Jenny would drop about 40 pounds. Why this huge difference?
Our metabolism is adaptive. So, it’s vital to ensure your hopes about slimming and body change are realistic and in line with how the organism really works. This calculator can help you with it.
Usually this calculator would be called a “weight loss” calculator. But it would not be right. The majority of people don’t really need to shed weight, they need to shed fat! Weight comes in different forms: muscle, fat, bones, etc. So, some types of weight can be harmful for your wellness (fat) and some types of it are vital for you (muscle). So, it’s not a weight loss calculator, but a fat loss one.
What if a weight loss calculator gave you the opportunity to adjust your macros at four various target settings?
- The “Lose” environment sets you in a 20% calorie shortfall which ensures good, regular weight reduction.
- “Lose 10%” places you in a 10% calorie deficit and is ideal for people who have under ten lbs to reduce, who also desire to build muscle.
- “Maintain” lets you consume at macro levels that’ll retain your pounds unchanged.
- “Gain” places you in a 20% calorie excess and is meant for individuals wishing to develop muscle fast while adhering to a comprehensive weight training plan. Those who have inadequate pounds can also utilize it.
How much weight loss calculator advices you to eat proteins, fats, and carbs? The next formula is used by you to comprehend what are your macros:
- Proteins percentage is placed at .825 grams per pound of body weight.
- Fats are set at 25% of everyday energy expenditure.
- Carb grams come from the remaining part.
- Everyday energy expenditure is figured from sex, how old and how tall you are, weight, and workout output.
What is weight loss calculator?
The science behind calculating weight loss
What is a good weight loss calculator? There’s a primary research that will function as a foundation for arranging a weight loss scheme while shedding weight includes several parameters that change from individual to individual. The broadly-approved scientific discipline supporting the fat loss calculator is:
How many calories do I need to lose weight? One pound of largely-fat body weight equals 3,500 calories of either foods or workout. The right quantity of calories to reduce from your diet plan is between 20% and 40% of your regular calorie necessity. View the CDC.
An average workout is thought to be 4.5 METs. An energetic workout is 7 METs. Calorie intake is one calorie (theoretically, kilo-calorie) per kilogram bodyweight hourly per MET.
Limits of body-weight color coding
The mathematics supporting the body-weight color-coding, something called Body-Mass Index (BMI), is relevant and beneficial for approximately 95% of the public. It isn’t of good use for exceptionally healthy individuals (who will not be utilizing this calculator anyhow). Additionally, it is perhaps not useful for people that are tall. Make use of the color-coding for assessing your weight as a guideline. Do not utilize it as a health diagnosis.
Shedding weight is gaining life
Medical issues stem from obesity, so managing your pound reduction leads to more healthy future. A weight tracker provides precision to weight-loss attempts, calculating how many calories needed for pounds scenarios that are assorted. The opinions supplied exemplifies calorie intake needed seriously to keep fat that is current along with what might be required for losing or getting weight.
When will I reach my weight loss goal calculator weight? How much time the weight loss calculator will be needed? Numerous incentives exist for losing weight, supported by empirical information furnished by the weight loss calculator. Look at these tips for healthier lifestyles when there’s uncertainty about improved standards of living caused by fat loss.
Weight loss advantages
Anecdotal instances studies and research projects equally supply information indicating that well-being improves health and leads to better results for anyone beating obesity. Whether improved longevity or better quality of life, remaining healthy through pounds reduction has numerous benefits.
Clearness of mind
Studies indicate that people taking additional weight pounds are more likely to experience dementia than these keeping healthy weights. Causes of the occurrence will not be precisely clear; possibly about fat carried in the abdomen or hormonal changes resulting from it. Substantial percentages of additional dementia threat come with obesity.
Preventing cancer hazard
Basic good health assists the body beat back dangerous effects, including cancer. Studies reveal that cancer hazard is enhanced by obesity, particularly among women. Hormones created by fat could increase breast-cancer risk, together with some other types of cancer affecting women. Estrogen responds to lost weight, reducing the amount produced. Additionally, there is a reason to consider; women taking extra lbs recover quicker at optimal weights than women who have cancer. The twofold advantage provides motivators that are strong for losing excess fat.
There’s a strong causal connection between obesity and heart conditions, supported by focused investigation in this area. As well as the risk of high cholesterol and diabetes, increased coronary arrest incidents are noted among overweight individuals. The truth is, obese Americans are much more prone to face heart problems at younger ages than these keeping healthier body-mass indexes. Dietary changes, including consuming more green veggies, stimulate weight loss and add crucial heart-healthy calories.
With shedding fat, your energy to workout increases, and creates the effort satisfying and more productive. General mobility advantages are also realized by losing excess pounds, yielding better standards of living for those who want to slim down.
Keep normal functions
Along with benefits straight linked with one’s heart, the entire body’s organs are additionally protected by dropping fat. Gallbladder and liver studies, for example, reveal relationships between obesity and worsened functioning of these organs.
Weight reduction advantages go beyond improved wellness, including monetary economies. Overweight people hit by diabetes as well as other chronic illnesses spend significantly greater sums for healthcare than others with more normal body-mass indexes.
Sleep apnea, as well as other breathing problems, tend to be more widespread among overweight individuals than noticed in in the common public. Asthma also happens more often among people that are heavy. Treatment is also compromised by obesity because some researchers show that the steroids used to ease symptoms are less efficient when used by obese patients.
Calorie decrease recommendation
There’s a lot of advice available on what steps to take to minimize calories. We have located one of the best and broadly agreed to sources of information from the Centers for Disease Control (CDC), the main wellness company of America.
Beginning a workout plan is more straightforward. However, there are still some directions that are of good use.
This can be a step-down compared to your approximated token calorie eating, meaning the number of calories while remaining with the same fat you have. You must cut back your calories, even more, should you be now gaining fat.
Monitoring just how much calories you consume isn’t simple.
Examples of Moderate Intensity Exercise
- Walking briskly (around 3 miles per hour)
- Water aerobics
- Bicycling 6 to 10 miles per hour
- Tennis (doubles)
- Ballroom dancing
- General gardening
Examples of Vigorous Intensity Exercise
- Jogging or running
- Hiking uphill or with a heavy backpack
- Jumping rope
- Tennis (singles)
- Aerobic dancing
- Heavy gardening (continuous digging or hoeing)
- Bicycling 10 miles per hour or faster
- Non-casual swimming laps
How to shed fat and keep it off
Losing fat is not only workout and diet, but it is also a lifestyle change. Rather than hoping to get a quick-fix or following fad diets, dropping fat in a healthy, long-term way is a lot more possible with an appropriate workout program as well as attentive diet change (you can learn more about that below). Custom and lifestyle changes do not happen in one day, but due to the quantity of effort which goes into making these modifications, you will more likely develop habits with lasting consequences.
The step-by-step guide below requires a look at the best way to change your workout habits as well as your diet plan to increase your fat loss most efficiently. Determining poor routines and operating not simple to shift them over moment is essential to equally staying in a healthier fat and evaluating less when you have achieved that target. Along with overcoming poor routines, understanding habits that are healthful and making lifestyle modifications may enhance your general well-being as well as your slimming process.
Making a healthful diet
Shedding pounds and ingesting healthy meals go hand in hand, and if most of your grocery store purchases are prepackaged or prepared foods, you may have artificial additives which might not be doing your waist any good. The greatest means to avert this can be to prepare the meals at home and to stick to as many raw food as possible. This way you realize what is heading into meals.
A lot of people are busy, and if you don’t have time to prepare every dinner at home, begin studying the labels. Do not simply stop at the calorie number, because dangerous preservatives might hide in element listings. Among the worst culprits for weight gain is trans fat, and when looking for it, you should be thorough. The nourishment advice may state 0 grams trans fat, but if your foods contain 0.49 grams or less, the corporation is permitted to record it as 0 gs. Look for partially-hydrogenated oils in the ingredients and put the food back if you see it. Also, try to find hidden sugar. Fructose and Sucrose are sugar ingredients that add up fast.
What about fad diets?
Making food at home and studying ingredients may appear difficult, and it’s not simple at first to fix. Many have lost weight temporarily on fad diets, and it may be tempting to buy diet food instead of preparing your own. Nevertheless, trend diets are concentrated on rapid fat reduction, maybe not long term remedies and weight management, so a lot of people obtain back the pounds when the dietary plan has ended. Also, you might be creating holes in your nourishment by eliminating food items entirely without ensuring that you replaced the vitamins elsewhere. Staying thin and dropping pounds is a lifestyle change, and fad diets just don’t cut it.
A lot of people who struggle with sugar cravings & weight-gain have problems with how carbohydrates spike their blood sugar & afterward make it crash. Fats are digested slower than sugars, which expands the satiety perception – vastly different from the sugar roller coaster.
Dr. William Davis wrote a famous guide series and made a website dedicated to spreading the information about how grains are a caloric resource.
Developing healthy habits
One resource of exhaustion from changing one’s diet is attempting to minimize too many favorite foods simultaneously. You can develop a taste for more wholesome foods and beat your sugar cravings, but it isn’t going to occur immediately. While it might be tempting to raid the pantry and throw out everything that’s bad for you, that’s not the way to create lasting habits. Alternatively, gradually cut out one unhealthy food at a time as you introduce new, more healthy choices into your lifestyle.
One excellent approach to doing this can be to “group away” the unhealthy foods together with the good. Concentrate on having your daily nutrients and vitamins, and fill up on these meals first. You might find that you just are maybe not hungry to get a bite afterward enough, and you have currently matched with the nourishment targets of your day, even should you be.
Recognizing that ingesting unhealthy foods is a bad habit, like smoking or drinking, will help you break the cycle. Going cold turkey on favorite snacks is not possible for everybody, and in case you relapse and chow down on some chocolate, the first step is to forgive yourself for this mistake. Identify the times of the day or the activities you do that tempt you to take the unhealthy foods. Being conscious that it is going to occur gives you the possibility to stave off the cravings and get a more healthy alternative. Don’t be scared to let your relatives and buddies know what you’re doing so they can support and cheer you on, and help you cope with cravings.
Write it down
A food diary is much more than just recording what you consumed during the day. Meal diaries aid folks notice how much they are consuming and recognize any patterns which lead to gluttony or snacking on unhealthy meals. You might want to arrange your meal journal into a table or a chart, or just report everything log-style. The same as with your diet, think of writing in your meal diary as one of the healthy food customs you have to get.
Write down what you’ve consumed (including dressings, garnishes, and gravies,) and how much of you had. Record the way you were feeling in the period, the time, the location, the people you were with, and how you were feeling at the time. This can be an excellent means to determine your initial worries.
Making a fitness regimen
Slow and steady
How much will time weight loss calculator slimming take? When the pounds start coming off, some folks are lured to spend more time in a gym to hasten weight reduction. Don’t give in. As with your dietary modifications, exercising is a lifestyle change, and these do not occur quickly. While you can increase the amount of time you spend at the gym, it’s not necessary to do it all at once.
Over-exercising can, in fact, trigger harmful health effects. An individual who goes from zero physical activity to two hours at a fitness club four times every week risks getting a severe injury. A pulled muscle, a torn tendon, a damaged bone, or anything else sometimes happens if you push yourself too hard and too quickly. Subsequently, rather than moving forward with your workout regimen, you’ll get weeks of healing time, which can be discouraging if you set specific goals for yourself.
When you’ve settled into the exercise routine, and the joy of those first ten pounds has worn off, your goal will be trying to avoid plateauing. If you are becoming tired of your workout or feel discouragement because of reaching a plateau, do not begin skipping the fitness center. If anything, replace the physical action. Go rock climbing. Take a fighting techniques class. Spend a day kayaking together with your friends or family. Exercising does not have to be dull, and when you feel that exhaustion, it is the moment to change things up a bit. Plus, place you in-the-mood for a few enjoyment and locating your workout in an alternative site may simply take the mind off slimming down.
Cardiovascular fitness and muscle
The cardiovascular action is the most efficient method to get the calorie deficit you need to slim down. Therefore concentrate on whatever type of cardiovascular exercise you are thinking about performing. Does not imply that is what you ought to do simply because lots of calories burn off. Therefore concentrate on cardiovascular fitness activities that interest you. You are prone to maintain time for the action if you enjoy carrying it out, as opposed to whether or not it is a task.
Do not merely focus on cardiovascular exercise, yet. It is vital to do strength training exercises too. Because you are concentrating on keeping and losing weight, you never need to devote as much time creating muscle as doing cardio. Your fitness expert can assist you to determine how frequently you should give attention to bodybuilding. Just remember not to miss out any muscle groups. Individuals normally do that by preparing the upper body one day as well as the lower body the other day. To change it, do your limbs during one session and your back and core next.
Exercising isn’t just about shedding fat. It is about total well-being. So, just because strength training exercises, like bodybuilding or weight training, do not burn as many calories, that doesn’t mean you should reduce them. Creating muscles is perfect for your bones and entire physique. Growing muscles will additionally help create your shape as the fat comes off. No, you won’t look bulky if you lift. That bodybuilder effect requires an incredibly specialized diet and weight training program. Plus, having great muscles makes playing many different sports easier, which can help you burn off calories.
9 easy & quick tricks to trim down
Set practical goals
Short-term weight changes are usually caused by water weight. For most of us, it’s tough to get rid of more than 1 or 2 lbs weekly. Attempting to shed weight too fast often leads to serious wellness problems.
Your body processes carbohydrates otherwise than proteins and fats. Consuming meals using a high-glycemic list (these hefty in sugars as well as extra fast-acting processed carbs) may cause your bloodstream glucose too rapidly spike then crash, causing you to become hungry again sooner. While proteins and fats are prepared slower and give an idea of repletion which continues more to you, Calorie-counting fails for many folks because it demands self-discipline, effort, and also much time. Ingesting vegetables and meals with a greater fat and proteins content and fewer carbs mean you don’t need to count calories because your body won’t inform you that you are starving when you don’t need food. There are relly sugar sweets in food markets that are advertised with the tag “fat-free food!” The “low fat” wholesome food advertising gimmicks arrived from big agri-businesses creating a desire for their franken-food merchandises.
Skipping & binging
This may initially appear counterintuitive, but do not miss foods. If you miss the food and then became extremely famished, it frequently prospects to binging after at night. Rather, be sure to consume at least three foods every day and try not to proceed over five hrs between meals. You must be mindful with this particular technique, although many people have significantly more chance consuming smaller foods through the entire evening. It is no justification to eat a complete meal five times rather than three times a day. Instead of it, you consume tiny pieces of meals that are healthy every couple of hrs to stay from becoming hungry and snatching a harmful bite.
Diet & exercise
Many of what increases fat loss or weight obtain are what you eat, but it’s tough to operate by slicing calories exceptionally. If you have reduced your calories to 1,200 per day, then rather than trying to reduce calories further it is better to try to increase calorie expenditure. Exercising may equally allow it to be more straightforward to slumber during the nighttime and cause you to sense much better.
You might desire more foods to offset insomnia if you do not get enough sleep.
In case you’d like to enhance something, measure it. While a step counter may look completely arbitrary, using one and keeping yourself to some day-to-day target may lead to developing strong customs. Apparatus that are Fitbit additionally let you make a web-based consideration at which it’s possible to monitor yourself against friends as well as coworkers, to help you shove against each additional to work out. About quantifying workout in place of pounds, the fine point is weight whereas each evening you did your day-to-day exercise can be seen by you, is a changing and lagging index.
Make it interesting
If exercise is not exciting, and debilitating most people won’t keep at it. It is the reason joining a health club and losing fat are the promises that are immediately overlooked by February each and every year. Make exercising enjoyable, handy and straightforward, and you are going to maintain it. If jogging or something easy like that is overly dull, consider buying an MP3 player and listen to podcasts or songs, or have another kind of entertainment in your mix.
Anything is better than nothing
If you can’t do high-impact stuff, then begin with lower impact workouts. Should you not have much stamina, subsequently work out in shorter steps and slowly increase them with time.
How long does it take to lose weight?
How long will weight loss calculator help me lose weight? Shedding a pound needs burning off. Losing a pound requires burning an extra 3,500 calories. Since there are seven days in a week, this would mean losing a pound a week would need a 500 calorie daily deficit.
Remaining thin when you have slimmed down
When you have finally attained your target weight and size, it might be inviting to toss your scale in the trash and not view it anymore. That scale, nevertheless, is vital for keeping the fat off once you’ve gone through all the hard work to lose it. While maintaining your weight, You should be conscious about how much you weigh. Select a day of the week and weigh yourself each and every morning on that day. Write it down. By doing this, you become aware if you’ve gained any pounds again and will control it before it snowballs into anything severe.
Observing the scale will even enable you to adjust your daily diet. You won’t be eating the same way when you’re trying to keep weight off because your focus isn’t creating a calorie deficit but maintaining a wholesome amount of calories every day. Your dietitian and personal coach can help you in it. Even if you’re doing it alone, little eating custom alterations may appear throughout your weekly weigh-in.
Monitoring your pounds also makes it possible to stay conscious of any negative habits that could have resulted in modest weight gain. Did you skip the fitness center or ate donuts during a work meeting last week? While getting several pounds is not a huge problem, and is readily fixable, you do not need it to become more than that. But do not beat yourself if you gained a few pounds back because it happens to everybody else and you can fix it. Weight control will differ from one week to another. Therefore it is vital to have a positive attitude. Feeling great about yourself and your appearance will make getting to such a level every week easier.
But don’t place all your stock on the scale number. Remember that muscle is heavier than fat, which means you need to do body fat evaluations in addition to weekly weigh-ins. There are many related activity trackers such as the Fitbit which may enable you to slim down by automatically documenting your measures & workout task and showing them on an internet profile. Anyone may reveal his or her data to buddies as well as make a game of establishing daily or weekly targets and competing with one another at their office or in other public surroundings.