Calorie Calculator

The Calorie Calculatorcan be used to estimate the amount of caloriesa individual needs to consume each day. This calculator will also give some basic guidelines to gain or losing weight.

Food Energy Converter

The converter below allows you to switch between Calories as well as other common units for energy in food.

Related:BMI Calculator | Body Fat Calculator | Ideal Weight Calculator

That Calorie Calculator is made up of several equations and the results of the calculator are based upon an estimated average. In the beginning, Harris-Benedict Equation was one of the first equations to be used to calculate the basal metabolic rate (BMR) that is the amount of calories burned during the day when you are at rest. It was revised in 1984 to make it more precise, and was employed up until 1990, when there was the Mifflin-St Jeor Equation was introduced. The Mifflin Saint Jeor Equation will also determine BMR, and has been shown to be more precise than the modified Harris-Benedict Equation. This equation, called the Katch-McArdle Formula is slightly different in that it calculates resting daily Energy expenditure (RDEE) which includes lean body mass into account, something does not the Mifflin-St Jeor nor the Harris-Benedict Equation do. From these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR however, its Katch-McArdle Formula can be more accurate for those who are less slender and know how much body fat their bodies have. The three equations used to calculate BMR are as follows: below: Mifflin-St Jeor Equation:For men:BMR = 10W + 6.25H + 5A + 5 For women: BMR equals 10W + 6.25H + 5A 161 Revisionized Harris-Benedict EquationFor males: BMR = 13.397W + 4.799H + 5.677A + 88.362For women: BMR = 9.247W + 3.098H 4.330A + 447.593 4.330A + 447.593 Katch-McArdle Formula:BMR = 397 + 21.6(1 + F)W

where:
W is body weight in kg
H is height of the body in centimeters
A is age
F refers to body fat in percentage

The outcome of these equations is the approximate number of calories one can consume over the course of the day to maintain their weight, assuming they remain at still. This number is multiplied with an exercise factor (generally 1.2-1.95) depending upon a person's normal levels of exercise to determine a more realistic weight-maintenance value (since individuals tend to be less completely sedentary for the duration of a day). 1 pound, roughly 0.45 kg, equals about 3,500 calories. To be able in order to reduce 1 kilogram per week, it is recommended it that at least 500 calories be cut off from the estimated calories necessary for weight loss per day. For example, if a individual is allowed an allowance of 2,500 calories per day to maintain their body weight, eating 2000 calories every day for one week would theoretically translate into 3500 calories (or 1 kilogram) being lost over the course of.

It is vital to remember that a balanced diet and exercising is largely accepted as the most effective method to shed weight. It is inadvisable to lower calories intake by more that 1,000 calories per day, since losing more than two pounds per week might be detrimental and result in the opposite effect in the near term by decreasing metabolism. Losing more than 2 lbs each week will probably result in the loss of muscle mass, which reduces BMR because increased muscle mass leads to an increase in BMR. Weight loss that is excessive can result from dehydration, which is harmful. Furthermore, especially when working out alongside dieting maintaining a healthy and balanced diet is important, since the body needs to be able and able to support its metabolic processes and replenish itself. In the absence of the nutrition it requires as a consequence of a diet that is extremely unhealthy could be detrimental to the body and the weight loss in this manner has been found in a few studies to be unsustainable, because the weight is typically regained in the form of fat (putting the person in a less healthy state as they were when they started their diet). As such, in addition to monitoring calories consumed it is essential to maintain levels of fiber intake, as well as other nutritional requirements to satisfy the needs of the body.

Calorie Counting as a Means for Weight Loss

Calorie counting with the aim of losing weight, even on its simplest levels, can be broken down into just a few general steps:

1. Find out your BMR using one of the equations listed. If you know your body fat percentage and you are able to calculate it, this formula Katch-McArdle Formula might be a more accurate representation for your BMR. Note that the calculations from these equations are approximations and subtracting exactly 500 calories from your BMR doesn't mean it will yield exactly one kilogram lost every week. there could be less or it could be greater!
2. Find out your weight loss objectives. Consider that one kilogram (~0.45 kg) corresponds to around 3500 calories per day, and reducing your daily caloric intake in relation to the suggested BMR of 500 calories per day can be able to result in a loss of 1 pounds per week. It is generally not recommended losing more than 2 pounds per week as it could have adverse health effects, i.e. strive to achieve a daily reduction in calories of around 1000 calories per day. Talking to your doctor or a registered dietician nutritionist (RDN) is suggested if you intend in losing 2 or more pounds each week.
3. Find a method of tracking your calories and achieve your goals. If you own an Android phone, there are many easy-to-use applications that facilitate tracking calories and exercise improvement, among others. Many, if perhaps not all of these, have estimates for the calories within a wide range of brands or meals at restaurants, and if not they can calculate calories according to the amount of the individual components of the foods. It's not easy to grasp on food proportions and the calories they have - which is the reason that measuring calories (as well as other approaches) is not suitable for everyone . However, if take care to measure and keep track of the number of calories within your regular meals it will be much easier to accurately estimate calorie content without the need to weigh or measure the food each time. There are websites that can assist you to accomplish the same thing, however should you prefer to do it manually, keeping an Excel spreadsheet or even a pen and journals are definitely viable options.
4. Monitor what you're doing over time, and implement changes to help you reach your goals, if needed. Keep in mind that weight loss is not the only factor that determines the quality of health and fitness, and you must take additional factors such as fat vs. the loss or gain of muscle too. It is recommended that measurements be conducted over longer intervals of time like over a week (rather than daily) because large fluctuations in weight could be merely dependent on your water intake or the time of day. It is also ideal to make measurements in consistent circumstances, for example, taking your weight as soon as you awake and prior to breakfast, and not at different times throughout the day.
5. Don't give up!

The steps above represent an attempt to create the most basic form of calorie count. Calorie counting is not an exact science, but is as complicated as you'd like it. This does not take into account the amount of macronutrients ingested. While there is no identified, ideal ratio of macronutrients (fats protein, carbohydrates, fats) there is a certain balance certainly advisable, and different food items have been proven to affect health in different ways appetite, feeling of fullness, and number of calories consumed. The majority of the time, plant as well as animal-based foods are believed to favor healthy weight loss and maintenance.

There are many approaches to weight loss and there is no one method that works for all people this is the reason why many different diets and exercise routines are available. Although some strategies are more effective for every individual person there are many different weight loss methods are equivalent, and studies suggest that some approaches are more beneficial than others. One of the most effective weight loss methods is counting calories. In its simplest form, calories consumed minus calories expended will result in weight gain when the outcome is positive, and weight loss in the event that the outcome is negative. However it isn't an accurate picture, and many other factors play a role in affecting healthy weight loss that is sustainable. For example, there exist different studies that question whether or not the kind of calories or foods eaten, or how they are consumed, impact the loss of weight. Research has proven that foods which require a person to chew more , and make it more challenging for the body to absorb can result in that the body producing more calories and is often referred to as the thermogenic effect of food. Although the increased burning of calories isn't significant but foods that are difficult to digest like vegetables typically are healthier and offer more nutrients in fewer calories than processed food items.

In line with the belief that when it comes to weight loss only net calories are significant and not their primary source as well, there are some instances, like for instance the Twinkie diet, in which a person that solely counted calories while eating a variety of cake-based snacks managed to shed 27 pounds over two months. As efficient as this could be, it is certainly not suggested. Although the subject did not appear to experience any significant physical or mental health problems in this particular case, there are other not as measurable aspects that should be taken into consideration, such as the potential long-term consequences of this diet on the likelihood of developing cancers, heart disease and diabetes. Yet, by ignoring efficiency or health, sustained, significant reduction of caloric intake or increased physical activity could result in weight loss and the process of counting calories is a viable approach to achieve this outcome.

Apart from being a viable method to aid in weight loss, calorie counting has other lesser-known benefits like helping increase the awareness of nutrition. A lot of people are unaware of, or overestimate their daily calorific intake. It is important to count calories can raise awareness of the various kinds of food items, the amount of calories they are able to provide, as well as the way these calories can have different effects on one's sense of satiety. When one has an understanding of just how many calories are in that bag of chips they can easily eat quickly, how much they consume in their day's caloric consumption, how much it consumes and how little chips can satisfy the craving, portion control and the avoidance of foods with empty calories will become more easy.

Having actual caloric measurements can aid in weight lossbecause concrete calorie targets can be established, instead of simply trying to reduce your consumption. Additionally, while this isn't always directly linked to calorie count research has shown the control of portion sizes by eating smaller portions can decrease the intake of calories as people are more likely to fill their plates and eat all the food they can put on their plates. Most people are unaware that they're eating more than they should, because they are used to large portions in restaurants as typical, and these portions can be up to 3 times larger than necessary for a typical dinner.

Monitoring calories can also put exercise into an objective manner, which increases an individual's understanding of how much exercise is necessary to counteract a 220-calorie bag of M&M's. Once a connection is established to the level of physical activity some snack equates to the amount of exercise, many people decide to stay away from the bag of chips to be the ideal choice in lieu of performing an equivalent amount of exercise - which can result in healthier lifestyles.

However, in the end, what's important is picking the strategy that is most effective for you. Calorie counting is only one of the methods used to achieve weight loss. There are many other methods different options. Even in this particular method, there are many possible options one could choose. Find a strategy that fits to your lifestyle and that you believe you are in a position to follow is likely going to provide the most lasting and desired result.

Zigzag Calorie Cycling

Zigzag calorie cycles is a strategy for losing weight that aims to overcome the body's natural adaptive tendencies. Limiting and counting calories like the one described above is a feasible method to shed weight, however over time, it is possible for the body to adapt to the less calories consumed. When this happens, a plateau in weight loss that can be hard to get over. This is why zigzag calorie cycling can help, by stopping the body from having to adapt to the lower calories.

Zigzag calorie cycling involves alternating the amount of calories consumed during a particular day. A person on an eating plan that is based on zigzags should have a mixture of high-calorie as well as low-calorie ones to achieve the same daily calorie goal. If, for instance, your daily calorie goal is one-fourth of a million calories per week, you could consume 2,300 calories each day, and 1,775 the other four days of the week. Alternatively, you could consume 2,000 calories daily. In both scenarios, 14,000 calories would be consumed throughout the course of the week, however the body's system wouldn't adjust and compensate for a diet that contained 2,000 calories. This gives a person to have more flexibility in their diet which lets them plan around special occasions, like social gatherings or work events, in which a person could consume more calories. Consuming a lower number of calories during other times of the week can allow a person to enjoy these occasions or have the opportunity to have a "cheat day" where they can eat whatever they like without guilt since they'll have the ability to offset the excess calories during low-calorie days.

There is no definitive principle or study that will dictate the most effective method to vary or spread out calorie consumption. The way to regulate calorie intake is entirely up to your personal discretion. Based on the activity level of a person and level of activity, it is recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories and the higher-calorie day is typically the number of calories an individual needs to consume in order to maintain their current weight. For those with more activity levels the difference in calories should be higher. The calculator presents two zigzag diet schedules. The first plan has two days with higher calories and five low calorie days. The second schedule adds and reduces calories gradually. In either scenario the total daily intake of calories remains the same.

It's all about the details, regardless of which method you choose to use when approaching weight loss it is important to choose one that's best for you. Calculating calories and zigzag cycling are just two of the methods (that are fairly interconnected) that can be used to accomplish weight loss. They are just two of many and even within these methods, there are many possible strategies that one could take. Finding an approach that fits into your life and lifestyle that you believe you'll be able adhere to is most likely to give you the most sustainable and desirable result.