# Calorie Calculator

The Calorie Calculator can be used to estimate the numeral of calories a person needs to consume each day. This calculator can besides provide some simple guidelines for gaining or losing weight .

 Age ages 15 – 80 Gender male   Reading: Calorie Calculator female
Height
 inches
Weight pounds
 Height centimeter Weight kilogram
 Activity + Settings Results unit: Calories Kilojoules BMR estimation formula: Mifflin St Jeor Revised Harris-Benedict Katch-McArdle   Body Fat:
• 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.

## Food Energy Converter

The adopt converter can be used to convert between Calories and other coarse food department of energy units .

 = 4.1868

This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate ( BMR ), which is the amount of department of energy expended per day at rest. It was revised in 1984 to be more accurate 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 unlike in that it calculates resting day by day energy outgo ( RDEE ), which takes lean body mass into explanation, 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 accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are lean and know their body fatness percentage. The three equations used by the calculator are listed below :
Mifflin-St Jeor Equation:
For men :
BMR = 10W + 6.25H – 5A + 5
For women :
BMR = 10W + 6.25H – 5A – 161
Revised Harris-Benedict Equation:
For men :
BMR = 13.397W + 4.799H – 5.677A + 88.362

For women :
BMR = 9.247W + 3.098H – 4.330A + 447.593
Katch-McArdle Formula:
BMR = 370 + 21.6 ( 1 – fluorine ) w
where :
W is torso weight in kilogram
H is body altitude in centimeter
A is age
F is consistency fat in percentage

The value obtained from these equations is the estimate number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an natural process agent ( broadly 1.2-1.95 ), subject on a person ‘s distinctive levels of exercise, in ordain to obtain a more realistic value for maintaining body-weight ( since people are less likely to be at rest throughout the course of an stallion day ). 1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to lose 1 pound per workweek, it is recommended that 500 calories be shaved off the estimate of calories necessary for burden maintenance per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories ( or 1 pound ) lost during the menstruation .
It is crucial to remember that proper diet and exercise is largely accepted as the best way to lose system of weights. It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be insalubrious, and can result in the opposite effect in the cheeseparing future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in bend lowers BMR, since more muscle aggregate results in higher BMR. excessive system of weights loss can besides be ascribable to dehydration, which is unhealthy. furthermore, peculiarly when exercising in conjunction with diet, maintaining a good diet is crucial, since the soundbox needs to be able to support its metabolic processes and replenish itself. Depriving the body of the nutrients it requires as part of heavy unhealthy diets can have good damaging effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight unit is often regained in the form of adipose tissue ( putting the player in a worse department of state than when beginning the diet ). As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber consumption vitamin a well as other nutritional necessities to balance the needs of the body .

## Calorie Counting as a Means for Weight Loss

Calorie counting with the captive of losing burden, on its dim-witted levels, can be broken down into a few general steps :

1. 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. Remember that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week – it could be less, or it could be more!
2. Determine your weight loss goals. Recall that 1 pound (~0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and/or a registered dietician nutritionist (RDN) is recommended in cases where you plan to lose more than 2 pounds per week.
3. Choose a method to track your calories and progress towards your goals. If you have a smartphone, there are many easy-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-name foods or dishes at restaurants, and if not, they can estimate calories based on the amount of the individual components of the foods. It can be difficult to get a good grasp on food proportions and the calories they contain – which is why counting calories (as well as any other approach) is not for everyone – but if you meticulously measure and track the number of calories in some of your typical meals, it 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 do the same, but if you prefer, manually maintaining an excel spreadsheet or even a pen and paper journal are certainly viable alternatives.
4. Track your progress over time and make changes to better achieve your goals if necessary. Remember that weight loss alone is not the sole determinant of health and fitness, and you should take other factors such as fat vs. muscle loss/gain into account as well. Also, it is recommended that measurements are taken over longer periods of time such as a week (rather than daily) as significant variations in weight can occur simply based on water intake or time of day. It is also ideal to take measurements under consistent conditions, such as weighing yourself as soon as you wake up and before breakfast, rather than at different times throughout the day.
5. Keep at it!

The above steps are an try at the most basic form of calorie count. Calorie reckon is not an claim science, and can be vitamin a complex as you want to make it. The above does not consider the proportions of macronutrients consumed. While there is no precisely known, ideal proportion of macronutrients ( fats, proteins, carbohydrates ), some balance is surely advisable, and different foods have been found to have different effects on health, feelings of hunger, and act of calories burned. Generally, minimally processed plant and animal foods tend to be more conducive to healthy system of weights loss and maintenance .
There are many approaches to weight loss and there is no set ideal method acting that works for all people, which is why so many different 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, one of the most normally effective system of weights loss methods is counting calories. In its most basic form, calories consumed minus calories expended will result in weight profit if the result is positive, or weight passing if the result is negative. however, this is far from a comprehensive visualize, and many early factors play a character in affecting healthy, sustainable weight loss. For exercise, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that require a person to chew more and are more unmanageable to digest leave in the body burning more calories, sometimes referred to as the thermal effect of food. While the increase in burn calories may be borderline, foods that are more difficult to digest such as vegetables broadly tend to be healthier and provide more nutrients for fewer calories than many processed foods .
coherent with the opinion that in regards to weight personnel casualty, only net calories are authoritative and not their source, there exist cases such as the Twinkie diet, where a person that entirely counted calories while eating a variety of patty snacks managed to lose 27 pounds over two months. adenine effective as this can be, it is surely not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-run effects of such a diet on potential for developing cancers, heart disease, and diabetes. however, ignoring efficiency and health, sustained, significant reduction of thermal consumption or increase of physical bodily process should result in weight unit loss, and counting calories can be an effective way to achieve this sole result .
aside from being one feasible method acting for facilitating weight loss, calorie count has other reasonably less quantifiable advantages including helping to increase nutritional awareness. many people are wholly unaware of, or grossly lowball their daily thermal consumption. Counting calories can help raise awareness of different types of foods, the number of calories they contain, and how these calories have a unlike effect on a person ‘s feelings of repletion. once a person has a better sympathize of how many calories are actually in that bag of chips that they can therefore well inhale within minutes, how much of their casual caloric intake it consumes, and how fiddling the chips do to satiate their crave, share control and avoidance of foods with empty calories tends to become easier .
Having actual thermal measurements can besides assist in weight loss, since palpable calorie goals can be set, quite than plainly trying to eat less. besides, although this is not inevitably directly related to calorie consider, studies have shown that parcel dominance by merely eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions being the average, when said portions can be up to three or more times larger than necessary for a distinctive meal .
Tracking calories besides puts exercise in a quantifiable perspective, increasing a person ‘s awareness regarding how a lot exercise is very required to counteract a 220-calorie bag of M & M ‘s. once a connect is made between the measure of exercise that some bite equates to, many people find abstaining from that bag of chips to be the preferable option quite than performing an equivalent sum of exercise – which can lead to healthier eating habits .
In the end, however, what ‘s crucial is picking a scheme that works for you. Calorie consider is only one method used to achieve weight unit passing amongst many, and even within this method acting, there are many possible approaches a person can take. Finding an approach that fits within your life style that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable consequence .

### Zigzag Calorie Cycling

Zigzag calorie cycle is a weight unit loss set about that aims to counteract the human body ‘s natural adaptive tendencies. Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the torso to adapt to the lower number of calories consumed. In cases where this happens, a tableland in weight loss that can be unmanageable to surmount can result. This is where zigzag calorie cycle can help, by not allowing the torso 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 like overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the workweek, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the consistency would n’t adapt and compensate for a 2,000-calorie diet. This besides allows a person more tractability in their diet, allowing them to plan around occasions, such as knead or kin gatherings, where a person may consume more calories. Consuming a lower number of calories on other days can allow a person to enjoy these gatherings or even have a “ cheat on day ” where they eat whatever they want without feeling guilty, since they can make up for the surfeit calories on their low-calorie days .
There is no concrete predominate or study that dictates the most effective manner to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person ‘s natural process, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is much the numeral of calories a person needs to consume to maintain their current weight. For a person with a higher bodily process flat, the calorie deviation should be larger. The calculator presents two zigzag diet schedules. The first schedule has two higher calorie days and five lower calorie days. The second schedule increases and reduces calories gradually. In either lawsuit, the sum weekly calorie consumption is the lapp .
In the end, regardless of what method acting you choose to use when approaching system of weights loss, what ‘s significant is picking a strategy that works for you. Calorie count and zigzag calorie cycling are entirely two methods ( that are reasonably interrelated ) used to achieve weight loss among many, and even within these methods, there are many possible approaches a person can take. Finding an border on that fits within your life style that you think you would be able to adhere to is probably going to provide the most sustainable and desirable result .

## How Many Calories Do You Need?

many people seek to lose system of weights, and frequently the easiest way to do this is to consume fewer calories each day. But how many calories does the consistency actually need in arrange to be healthy ? This largely depends on the sum of physical activity a person performs each sidereal day, and regardless of this, is different for all people – there are many different factors involved, not all of which are well-understood or known .
Some factors that influence the count of calories a person needs to remain goodly include long time, weight unit, acme, sex, levels of physical bodily process, and overall general health. For example, a physically active 25-year-old male that is 6 feet in altitude requires well higher calorie inhalation than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity charge, adult males by and large require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health .
The body does not require many calories to just survive. however, consuming besides few calories results in the body functioning ailing, since it will only use calories for functions all-important to survival, and ignore those necessary for general health and wellbeing. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly recommended that a person attempting to lose weight monitors their body ‘s thermal necessities and adjusts them as necessity to maintain its nutritional needs .

## Calories: Different Kinds and Their Effects

The main sources of calories in a typical person ‘s diet are carbohydrates, proteins, and fatness, with alcohol besides being a meaning part 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 actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutriment and is why many conflicting points of watch on the “ best ” methodology for losing weight exist. For example, how a person chews their food has been shown to affect weight loss to some degree ; broadly speaking, chewing food more increases the number of calories that the consistency burns during digestion. People that chew more besides tend to eat less, since the longer time period of time necessary to chew their food allows more fourth dimension to reach a state of repletion, which results in eating less. however, the effects of how food is chewed and digestion of unlike foods are not completely understand and it is potential that other factors exist, and thus this information should be taken with a grain of salt ( in easing if weight personnel casualty is the goal ) .
by and large, foods that take more attempt to chew – fruit, vegetables, lean meats, wholly grains, etc. – require the soundbox to burn more calories since more calories are required to digest them. It besides results in the feel of repletion for longer periods of time. furthermore, certain foods like coffee bean, tea, chilies, cinnamon, and ginger have been found to increase the rate of calories burned, due to the ingredients they contain.

The “ quality ” of calories consumed is besides crucial. There are different classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and evacuate calories. consistent with their name, high-calorie foods are foods that are calorically dense, meaning that there are a high count of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size. Foods such as fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Being a high-calorie food does not inherently mean that the food is unhealthy however – avocado, quinoa, nuts, and unharmed grains are all high-calorie foods that are considered healthful in moderation. Low-calorie foods include vegetables and certain fruits, among early things, while empty calories, such as those in add sugars and solid fats, are calories that contain few to no nutrients. Studies have shown that there is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in part can be attributed to differences in how the foods are consumed and processed. Carrots require far more chew and can result in more calories burned during digestion. Again, the mechanism for these differences is not in full defined, but just note that for weight loss purposes, the general formula of calories in minus calories out determining weight unit addition or loss does hold, but that the count of calories on a nutrition label is not necessarily indicative of how many calories the body actually retains. While there is no clear-cut or ideal total of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a “ goodly ” diet full with a variety of unprocessed foods such as vegetables, fruits, and tend meats is correlated with being healthier, and is more probably to result in sustainable slant loss. besides, remember that calories from drinks comprise an estimated 21 % of a typical person ‘s diet. many of these calories fall under the class of empty calories. While sodas are an obvious perpetrator, drinks such as juices and even milk have large amounts of carbohydrate and should be consumed in temperance to avoid negating their nutritional benefits. Ideally, a person should drink water, tea, and coffee bean without adding sugar in order to reduce calories gained from drinks .
Remember : All foods, including “ sanitary foods, ” should be consumed in moderation, and distinctions can frequently be misleading since even natural foods like fruits can have big amounts of sugar, and foods labeled as “ health foods ” such as low-calorie foods, reduced-fat foods, etc. can potentially replace one unhealthy part with another. many reduced-fat foods have big amounts of add sugar to compensate for taste lost through fat reduction. It is important to pay attention to, and consider the different components in a food product in holy order to determine whether said food should have a place within your diet .

## Calories in Common Foods

 Food Serving Size Calories kJ Fruit Apple 1 (4 oz.) 59 247 Banana 1 (6 oz.) 151 632 Grapes 1 cup 100 419 Orange 1 (4 oz.) 53 222 Pear 1 (5 oz.) 82 343 Peach 1 (6 oz.) 67 281 Pineapple 1 cup 82 343 Strawberry 1 cup 53 222 Watermelon 1 cup 50 209 Vegetables Asparagus 1 cup 27 113 Broccoli 1 cup 45 188 Carrots 1 cup 50 209 Cucumber 4 oz. 17 71 Eggplant 1 cup 35 147 Lettuce 1 cup 5 21 Tomato 1 cup 22 92 Proteins Beef, regular, cooked 2 oz. 142 595 Chicken, cooked 2 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 Common Meals/Snacks Bread, white 1 slice (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 1 slice (14″) 285 1193 Potato 6 oz. 130 544 Rice 1 cup cooked 206 862 Sandwich 1 (6″ Subway Turkey Sandwich) 200 837 Beverages/Dairy Beer 1 can 154 645 Coca-Cola Classic 1 can 150 628 Diet Coke 1 can 0 0 Milk (1%) 1 cup 102 427 Milk (2%) 1 cup 122 511 Milk (Whole) 1 cup 146 611 Orange Juice 1 cup 111 465 Apple cider 1 cup 117 490 Yogurt (low-fat) 1 cup 154 645 Yogurt (non-fat) 1 cup 110 461

* 1 cup = ~250 milliliters, 1 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) Banana (90) Granola (120) Greek yogurt (120) Blueberries (40) Buttered toast (150) Egg (80) Banana (90) Almonds (170) Snack Cucumber (30) Avocado dip (50) Orange (70) Greek yogurt (120) Blueberries (40) Total 345 Calories 350 Calories 650 Calories Lunch Grilled cheese with tomato (300) Salad (50) 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 (using cart) 198 246 294 Walking (3.5 mph) 215 267 319 Kayaking 283 352 420 Softball/Baseball 289 359 428 Swimming (free-style, moderate) 397 492 587 Tennis (general) 397 492 587 Running (9 minute mile) 624 773 923 Bicycling (12-14 mph, moderate) 454 562 671 Football (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 1,049 249 Proteins 17 4.1 482 116 Carbohydrates 17 4.1 482 116 Fiber 8 1.9 227 54 Ethanol (drinking alcohol) 29 6.9 822 196 Organic acids 13 3.1 369 88 Polyols (sugar alcohols, sweeteners) 10 2.4 283 68