How Many Calories Can I Eat a Day to Maintain My Weight
Calorie Calculator
The Calorie Estimator tin be used to judge the number of calories a person needs to eat each 24-hour interval. This calculator tin also provide some simple guidelines for gaining or losing weight.
| Age | ages 15 - 80 |
| Gender |
| Activity | |
| Results unit:
BMR estimation formula:
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- Practice: 15-30 minutes of elevated centre rate activity.
- Intense exercise: 45-120 minutes of elevated center rate activeness.
- Very intense practise: ii+ hours of elevated heart rate activity.
Food Energy Converter
The following converter can be used to convert betwixt Calories and other common food energy units.
| = | 4.1868 | |||
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This Calorie Figurer is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Bridegroom Equation was one of the primeval equations used to summate basal metabolic rate (BMR), which is the corporeality of free energy expended per twenty-four hours at rest. Information technology was revised in 1984 to be more authentic and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation besides calculates BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the most authentic equation for computing BMR with the exception that the Katch-McArdle Formula can be more than accurate for people who are bacteria and know their body fat percentage. The 3 equations used by the calculator are listed below:
Mifflin-St Jeor Equation:
For men:
BMR = 10W + half-dozen.25H - 5A + v
For women:
BMR = 10W + six.25H - 5A - 161
Revised Harris-Benedict Equation:
For men:
BMR = 13.397W + 4.799H - five.677A + 88.362
For women:
BMR = 9.247W + 3.098H - 4.330A + 447.593
Katch-McArdle Formula:
BMR = 370 + 21.half dozen(one - F)W
where:
West is body weight in kg
H is trunk tiptop in cm
A is age
F is body fat in percentage
The value obtained from these equations is the estimated number of calories a person tin can swallow in a mean solar day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity cistron (generally one.2-one.95), dependent on a person'south typical levels of do, in guild to obtain a more realistic value for maintaining body-weight (since people are less probable to be at residuum throughout the course of an entire solar day). 1 pound, or approximately 0.45 kg, equates to nigh 3,500 calories. Equally such, in lodge to lose 1 pound per week, it is recommended that 500 calories be shaved off the judge of calories necessary for weight maintenance per day. For instance, if a person has an estimated allotment of 2,500 calories per day to maintain trunk-weight, consuming 2,000 calories per day for one week would theoretically effect in 3,500 calories (or 1 pound) lost during the menstruation.
It is important to remember that proper diet and exercise is largely accepted equally the best way to lose weight. It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than than 2 pounds per week can be unhealthy, and tin can effect in the opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss tin also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself. Depriving the trunk of the nutrients information technology requires equally role of heavily unhealthy diets can have serious detrimental furnishings, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important to maintain levels of cobweb intake as well as other nutritional necessities to balance the needs of the trunk.
Calorie Counting equally a Means for Weight Loss
Calorie counting with the intent of losing weight, on its simplest levels, can exist cleaved down into a few general steps:
- Determine your BMR using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Think that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will non necessarily result in exactly ane pound lost per week – information technology could be less, or it could be more!
- Determine your weight loss goals. Call back that i pound (~0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day volition theoretically result in a loss of i pound a calendar week. It is generally not advisable to lose more than than two pounds per calendar week as it tin have negative wellness effects, i.e. endeavour to target a maximum daily calorie reduction of approximately one thousand calories per day. Consulting your medico and/or a registered dietician nutritionist (RDN) is recommended in cases where yous programme to lose more than 2 pounds per week.
- Cull a method to track your calories and progress towards your goals. If you have a smartphone, there are many like shooting fish in a barrel-to-use applications that facilitate tracking calories, exercise, and progress, among other things. Many, if not all of these, have estimates for the calories in many brand-proper name foods or dishes at restaurants, and if not, they can guess calories based on the amount of the individual components of the foods. It tin can be difficult to get a practiced grasp on food proportions and the calories they incorporate – which is why counting calories (equally well as any other approach) is non for everyone – but if you lot meticulously measure out and runway the number of calories in some of your typical meals, information technology quickly becomes easier to accurately estimate calorie content without having to actually measure or weigh your food each time. There are also websites that can help to practice the same, only if yous prefer, manually maintaining an excel spreadsheet or even a pen and paper journal are certainly feasible alternatives.
- Track your progress over fourth dimension and make changes to better achieve your goals if necessary. Remember that weight loss alone is non the sole determinant of health and fitness, and yous should accept other factors such every bit fat vs. muscle loss/gain into account likewise. As well, it is recommended that measurements are taken over longer periods of time such as a week (rather than daily) as meaning variations in weight can occur simply based on h2o intake or time of twenty-four hour period. It is as well ideal to have measurements under consistent conditions, such as weighing yourself equally before long as you wake up and before breakfast, rather than at different times throughout the twenty-four hours.
- Keep at it!
The in a higher place steps are an attempt at the most basic form of calorie counting. Calorie counting is not an verbal science, and can be as complex equally you lot want to make information technology. The to a higher place does non consider the proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates), some balance is certainly advisable, and different foods have been found to have unlike effects on health, feelings of hunger, and number of calories burned. Generally, minimally processed plant and animal foods tend to exist more conducive to salubrious weight loss and maintenance.
There are many approaches to weight loss and in that location is no set ideal method that works for all people, which is why then many dissimilar diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others. That being said, 1 of the virtually ordinarily effective weight loss methods is counting calories. In its most bones form, calories consumed minus calories expended will result in weight gain if the upshot is positive, or weight loss if the result is negative. However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss. For instance, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies accept shown that foods that crave a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic upshot of nutrient. While the increase in burned calories may be marginal, foods that are more difficult to assimilate such every bit vegetables generally tend to exist healthier and provide more nutrients for fewer calories than many processed foods.
Consistent with the view that in regards to weight loss, but net calories are of import and non their source, there be cases such as the Twinkie diet, where a person that solely counted calories while eating a multifariousness of cake snacks managed to lose 27 pounds over two months. As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer whatsoever noticeable health detriments in this particular case, there are other less measurable factors that should be considered such every bit long-term effects of such a diet on potential for developing cancers, eye disease, and diabetes. Withal, ignoring efficiency and wellness, sustained, significant reduction of caloric intake or increase of physical activeness should result in weight loss, and counting calories tin can exist an constructive way to achieve this sole result.
Aside from beingness ane viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increment nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can help heighten sensation of dissimilar types of foods, the number of calories they incorporate, and how these calories have a different effect on a person's feelings of satiety. One time a person has a improve understanding of how many calories are actually in that purse of chips that they can and so easily inhale within minutes, how much of their daily caloric intake it consumes, and how piffling the fries exercise to satiate their hunger, portion command and abstention of foods with empty calories tends to become easier.
Having actual caloric measurements tin can too aid in weight loss, since tangible calorie goals can be fix, rather than simply trying to consume less. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate tin help reduce calorie intake, since people tend to fill their plates and swallow everything on their plates. Many people practice not realize that they are overeating, since they have get accustomed to restaurant-sized portions being the norm, when said portions tin be upward to three or more times larger than necessary for a typical meal.
Tracking calories besides puts practice in a quantifiable perspective, increasing a person's awareness regarding how much practice is really required to counteract a 220-calorie bag of M&M'due south. Once a link is made between the corporeality of exercise that some snack equates to, many people discover abstaining from that bag of chips to be the preferred pick rather than performing an equivalent amount of exercise – which tin lead to healthier eating habits.
In the end, notwithstanding, what'southward important is picking a strategy that works for yous. Calorie counting is only i method used to attain weight loss amidst many, and fifty-fifty inside this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the well-nigh sustainable option and desirable event.
Zigzag Calorie Cycling
Zigzag calorie cycling is a weight loss approach that aims to counteract the human body's natural adaptive tendencies. Counting and restricting calories, every bit described above, is a viable method to lose weight, but over a menstruation of time, information technology is possible for the body to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can exist difficult to surmount tin can consequence. This is where zigzag calorie cycling tin can aid, past not allowing the trunk to adapt to the lower calorie environment.
Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For instance, if your target calorie intake is 14,000 calories per calendar week, you lot could consume 2,300 calories three days a week, and one,775 the other four days of the week, or you lot could eat 2,000 calories each mean solar day. In both cases, fourteen,000 calories would exist consumed over the calendar week, but the trunk wouldn't adapt and compensate for a 2,000-calorie diet. This as well allows a person more flexibility in their diet, allowing them to program around occasions, such equally work or family gatherings, where a person may consume more than calories. Consuming a lower number of calories on other days tin can allow a person to enjoy these gatherings or even have a "cheat day" where they eat whatever they want without feeling guilty, since they can make upwards for the excess calories on their depression-calorie days.
There is no concrete dominion or written report that dictates the most effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person'southward activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight. For a person with a higher activity level, the calorie difference should be larger. The reckoner presents two zigzag diet schedules. The commencement schedule has two higher calorie days and 5 lower calorie days. The second schedule increases and reduces calories gradually. In either example, the full weekly calorie consumption is the same.
In the end, regardless of what method yous cull to use when budgeted weight loss, what's important is picking a strategy that works for you lot. Calorie counting and zigzag calorie cycling are only two methods (that are adequately interrelated) used to achieve weight loss among many, and even within these methods, at that place are many possible approaches a person can take. Finding an approach that fits inside your lifestyle that you think you would exist able to adhere to is likely going to provide the most sustainable and desirable result.
How Many Calories Practice You Demand?
Many people seek to lose weight, and often the easiest manner to do this is to consume fewer calories each 24-hour interval. But how many calories does the body actually demand in order to exist healthy? This largely depends on the corporeality of physical activity a person performs each 24-hour interval, and regardless of this, is dissimilar for all people – there are many different factors involved, not all of which are well-understood or known.
Some factors that influence the number of calories a person needs to remain healthy include age, weight, top, sex, levels of physical activity, and overall general wellness. For example, a physically active 25-year-one-time male person that is 6 feet in height requires considerably college calorie intake than a 5-foot-tall, sedentary 70-year-erstwhile adult female. Though information technology differs depending on age and activity level, adult males generally crave 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.South Department of Wellness.
The body does not crave many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Health Publications suggests women become at to the lowest degree 1,200 calories and men become at least one,500 calories a 24-hour interval unless supervised by doctors. As such, information technology is highly recommended that a person attempting to lose weight monitors their torso's caloric necessities and adjusts them as necessary to maintain its nutritional needs.
Calories: Unlike Kinds and Their Effects
The main sources of calories in a typical person's diet are carbohydrates, proteins, and fat, with alcohol also existence a pregnant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies have shown that the calories displayed on nutrition labels and the calories really consumed and retained tin can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the "best" methodology for losing weight be. For instance, how a person chews their food has been shown to bear upon weight loss to some degree; generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more as well tend to swallow less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. Yet, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors be, and thus this information should exist taken with a grain of table salt (in moderation if weight loss is the goal).
Generally, foods that take more try to chew – fruit, vegetables, lean meats, whole grains, etc. – require the body to burn more calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of time. Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger have been institute to increase the rate of calories burned, due to the ingredients they contain.
The "quality" of calories consumed is besides of import. In that location are different classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, high-calorie foods are foods that are calorically dense, meaning that there are a high number of calories relative to serving size, while depression-calorie foods accept fewer calories relative to serving size. Foods such as fat, oils, fried foods, and sugary foods are examples of loftier-calorie foods. Being a loftier-calorie food does not inherently mean that the nutrient is unhealthy still – avocados, quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in moderation. Depression-calorie foods include vegetables and sure fruits, amid other things, while empty calories, such as those in added sugars and solid fats, are calories that incorporate few to no nutrients. Studies have shown that in that location is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in office can be attributed to differences in how the foods are consumed and processed. Carrots require far more chewing and can upshot in more calories burned during digestion. Over again, the mechanism for these differences is not fully defined, but only annotation that for weight loss purposes, the general formula of calories in minus calories out determining weight gain or loss does hold, but that the number of calories on a nutrition label is not necessarily indicative of how many calories the trunk really retains. While in that location is no lucent or ideal amount of macronutrient proportions a person should swallow to maintain a healthy diet or lose weight, eating a "salubrious" diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier, and is more probable to consequence in sustainable weight loss. Also, retrieve that calories from drinks comprise an estimated 21% of a typical person'south diet. Many of these calories autumn nether the category of empty calories. While sodas are an obvious culprit, drinks such equally juices and even milk take large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally, a person should potable water, tea, and java without adding sugar in order to reduce calories gained from drinks.
Call back: All foods, including "healthful foods," should exist consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have big amounts of carbohydrate, and foods labeled as "health foods" such every bit low-calorie foods, reduced-fat foods, etc. tin potentially supervene upon one unhealthy component with another. Many reduced-fat foods take large amounts of added carbohydrate to compensate for gustation lost through fatty reduction. Information technology is of import to pay attending to, and consider the different components in a nutrient production in gild to determine whether said food should have a identify within your diet.
Calories in Common Foods
| Food | Serving Size | Calories | kJ |
| Fruit | |||
| Apple | ane (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Grapes | ane loving cup | 100 | 419 |
| Orange | i (iv oz.) | 53 | 222 |
| Pear | i (5 oz.) | 82 | 343 |
| Peach | i (6 oz.) | 67 | 281 |
| Pineapple | one cup | 82 | 343 |
| Strawberry | 1 loving cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
| Vegetables | |||
| Asparagus | i cup | 27 | 113 |
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | 50 | 209 |
| Cucumber | 4 oz. | 17 | 71 |
| Eggplant | 1 loving cup | 35 | 147 |
| Lettuce | 1 cup | 5 | 21 |
| Tomato plant | i cup | 22 | 92 |
| Proteins | |||
| Beefiness, regular, cooked | 2 oz. | 142 | 595 |
| Craven, cooked | ii oz. | 136 | 569 |
| Tofu | 4 oz. | 86 | 360 |
| Egg | 1 large | 78 | 327 |
| Fish, Catfish, cooked | 2 oz. | 136 | 569 |
| Pork, cooked | 2 oz. | 137 | 574 |
| Shrimp, cooked | 2 oz. | 56 | 234 |
| Mutual Meals/Snacks | |||
| Bread, white | 1 piece (1 oz.) | 75 | 314 |
| Butter | 1 tablespoon | 102 | 427 |
| Caesar salad | 3 cups | 481 | 2014 |
| Cheeseburger | 1 sandwich | 285 | 1193 |
| Hamburger | 1 sandwich | 250 | 1047 |
| Dark Chocolate | 1 oz. | 155 | 649 |
| Corn | 1 cup | 132 | 553 |
| Pizza | one slice (fourteen") | 285 | 1193 |
| Potato | half-dozen oz. | 130 | 544 |
| Rice | ane cup cooked | 206 | 862 |
| Sandwich | 1 (6" Subway Turkey Sandwich) | 200 | 837 |
| Beverages/Dairy | |||
| Beer | one can | 154 | 645 |
| Coca-Cola Archetype | 1 can | 150 | 628 |
| Diet Coke | ane can | 0 | 0 |
| Milk (one%) | 1 cup | 102 | 427 |
| Milk (two%) | i loving cup | 122 | 511 |
| Milk (Whole) | 1 cup | 146 | 611 |
| Orange Juice | 1 cup | 111 | 465 |
| Apple tree cider | 1 cup | 117 | 490 |
| Yogurt (low-fat) | 1 cup | 154 | 645 |
| Yogurt (non-fatty) | 1 cup | 110 | 461 |
* i cup = ~250 milliliters, ane table spoon = 14.2 gram
2000, 1500, and 1200 Calorie Sample Meal Plans
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
| Breakfast | All-bran cereal (125) Milk (50) Assistant (90) | Granola (120) Greek yogurt (120) Blueberries (forty) | Buttered toast (150) Egg (eighty) Assistant (90) Almonds (170) |
| Snack | Cucumber (30) Avocado dip (l) | Orange (70) | Greek yogurt (120) Blueberries (twoscore) |
| Total | 345 Calories | 350 Calories | 650 Calories |
| Lunch | Grilled cheese with tomato (300) Salad (l) | Chicken and vegetable soup (300) Bread (100) | Grilled chicken (225) Grilled vegetables (125) Pasta (185) |
| Snack | Walnuts (100) | Apple (75) Peanut butter (75) | Hummus (50) Baby carrots (35) Crackers (65) |
| Total | 450 Calories | 550 Calories | 685 Calories |
| Dinner | Grilled Chicken (200) Brussel sprouts (100) Quinoa (105) | Steak (375) Mashed potatoes (150) Asparagus (75) | Grilled salmon (225) Brown rice (175) Green beans (100) Walnuts (165) |
| Total | 405 Calories | 600 Calories | 665 Calories |
Calories Burned from Common Exercises:
| Activity (1 hour) | 125 lb person | 155 lb person | 185 lb person |
| Golf game (using cart) | 198 | 246 | 294 |
| Walking (iii.5 mph) | 215 | 267 | 319 |
| Kayaking | 283 | 352 | 420 |
| Softball/Baseball | 289 | 359 | 428 |
| Swimming (gratuitous-style, moderate) | 397 | 492 | 587 |
| Tennis (full general) | 397 | 492 | 587 |
| Running (nine minute mile) | 624 | 773 | 923 |
| Bicycling (12-fourteen mph, moderate) | 454 | 562 | 671 |
| Football (full general) | 399 | 494 | 588 |
| Basketball (general) | 340 | 422 | 503 |
| Soccer (general) | 397 | 492 | 587 |
Energy from Common Food Components
| Food Components | kJ per gram | Calorie (kcal) per gram | kJ per ounce | Calorie (kcal) per ounce |
| Fat | 37 | 8.8 | i,049 | 249 |
| Proteins | 17 | four.one | 482 | 116 |
| Carbohydrates | 17 | 4.one | 482 | 116 |
| Fiber | 8 | 1.9 | 227 | 54 |
| Ethanol (drinking booze) | 29 | 6.9 | 822 | 196 |
| Organic acids | 13 | 3.i | 369 | 88 |
| Polyols (carbohydrate alcohols, sweeteners) | x | 2.four | 283 | 68 |
Source: https://www.calculator.net/calorie-calculator.html
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