Calculate Your Daily Calories
Oct 16, · The average, moderately active woman between the ages of 26–50 needs to eat about 2, calories per day to maintain her weight and 1, calories per day . Inactive: Never or rarely include physical activity in your day. Somewhat active: Include light activity or moderate activity about two to three times a week. Active: Include at least 30 minutes of moderate activity most days of the week, or 20 minutes of vigorous activity at least three days a week. Very active: Include large amounts of moderate or vigorous activity in your day.
Use this calorie calculator to determine how many daily calories your body needs to lose, gain, or maintain your weight. Male Female. Note: This calculator is very accurate in all but the very muscular will under-estimate calorie needs and the very fat will over-estimate calorie needs. A calorie is a unit of energy.
Generally, a calorie refers to energy consumption through food and beverage consumption, and energy usage through physical activity. Everyone requires different amounts of energy per day depending on age, size and activity levels.
Using the calculator above will help you determine your bodies daily caloric needs. In order to maintain your current weight, you how to make dog treats for christmas consume the same number of calories as you burn.
Calories in is equal to calories out. Conversely, if you are wanting to lose weight, this can be accomplished by consuming less calories or burning more calories, i. If you wish to burn more calories over consuming fewer, you should increase your physical activity — you can consume more calories and still sustain weight loss as long as you eat fewer calories than calculated. Keep in mind that leaner bodies need more calories than less lean bodies. Lastly, if you wish to gain weight, calories in should be greater than calories out.
This should be accomplished by having a caloric-dense diet. Your basal metabolic rate is the amount of calories your body burns while at rest. Some body processes requiring energy include: breathing, blood circulation, controlling body temperature, cell growth, brain and nerve function, and contraction of muscles.
BMR will vary from person-to-person. Some intrinsic factors affecting basal metabolic rate include: weight, height, surface area, gender, body composition, body temperature, age, hormone levels, and overall health.
Metabolic rates increase with an increase in body weight, height, and surface area. Metabolic rates are lower in fat tissues that muscle tissue. Metabolic rates are lower in women pre men. Metabolic rates decrease nseded age. Metabolic rates increase with an increase in body temperature. Metabolic rates vary in response to T4 hormone levels. T4 is the key hormone released by your thyroid glands and has a significant affect on body weight. Metabolic rates increase with a decrease in overall health.
To lose weight, you will need to reduce your daily caloric intake below your total daily calorie requirement indicated by your BMR plus your activity level. Ways to increase your activity levels range from dedicating more time to working out or finding little ways nedeed stay more active throughout the day.
Having a treadmill at home is a great way to workout more often as you don't what is dilation in pregnancy to fit in the time it takes to drive to the gym.
A simple way to add more activity to your day is with a treadmill desk or bike desk that how many calories needed to lose weight per day you to move without setting aside time to workout. Regardless of your current weight or the history of your body composition, healthy body-weight aspirations are always possible.
Find out which 5 healthy foods you should be eating and ways to reduce the amount of sugar in your diet. Find out whether your blood pressure readings are normal, high or low and what mahy means for your heart health. Home Fitness Resources Calories Calculator. Calculate Your Daily Calories Use this calorie calculator to determine how many daily eeight your body needs to lose, gain, or maintain your weight. Sex Male Female Weight 50 lbs. Sustainable Weight Calorkes Regardless of your current weight or the history of your body composition, healthy body-weight aspirations are always possible.
Read article. The Do's and Don'ts of Nutrition Find out which 5 healthy foods you should be eating and ways to reduce the amount of sugar in your diet. Understanding Blood Pressure Readings Find out whether your blood pressure readings are normal, high or low and what it means for your heart health. Skip Ad Ad disappears in 6 seconds.
How many calories should I eat to lose weight?
NB: Any (-ve) negative values are shown in red, ie trying to lose 50 pounds in 1 week is not possible. Values in yellow indicates a very low calorie intake. As a rule of thumb you should not eat below calories for female and calories for male. How You Can Maximize Your Weight Loss. As such, in order to lose 1 pound per week, it is recommended that calories be shaved off the estimate of calories necessary for weight maintenance per day. Mar 31, · To lose 1 to 2 pounds per week, you'll need to burn to 1, calories more than you eat each day — or 3, to 7, calories per week. How to Calculate Your Daily Calorie BurnAuthor: Andrea Boldt.
Use this calorie calculator for weight loss to estimate how many calories you need to cut down on in order to achieve a given weight loss target, depending on whether or not you want to change your physical exercise level as well. The calculator will also suggest mixed regime of caloric reduction and more intensive exercise.
This is a question many people attempt to answer when they set off to shed some of the extra weight to improve their current and future health outcomes, well-being and potentially self-esteem and happiness. While this is a good question to ask, you should also be open to the opportunity of supplementing a caloric intake reduction with an increase in physical activity like fitness exercises, running, etc.
According to the conservation of energy law in order to reduce your body weight, which is effectively stored energy, you need to induce a caloric deficit by either increasing your energy expenditure or by decreasing the number of calories you consume daily.
This weight loss rule is ubiquitously known as the " kCal per pound rule" which is, unfortunately, very imprecise as it was "derived by estimation of the energy content of weight lost but it ignores dynamic physiological adaptations to altered body weight that lead to changes of both the resting metabolic rate as well as the energy cost of physical activity" .
Weight loss works differently for persons of average weight, for the obese and for the extremely obese. Losing 5 pounds is also different than losing 50 pounds. You can read more on this in our "how many calories to lose weight" section below. In our weight loss calculator above we have incorporated a dynamic model which estimates how many calories you would need to reduce your daily intake by in order to achieve a given weight loss goal.
It allows you to also specify if you intend to change your level of physical activity and adjusts the estimate accordingly. You can see more details on the mathematics and statistics behind this calorie calculator for weight loss as well as the daily energy expenditure and body fat estimates used in it in the "How it works" section.
We stick to this convention for most of this page. This tool computes the difference between your caloric intake and energy expenditure in order to estimate the number of calories you need to consume daily if you want to achieve your body weight target. Calculation of Total Daily Energy Expenditure a.
Total Energy Expenditure and Body Fat Percentage is done using the formulas described in our respective dedicated calculators. You can find the formulas and references for them under each tool.
The computation of the proportion of energy intake which needs to be cut down is performed in several steps. First, we compute the proportion of fat mass FM and fat free mass FFM which you are expected to lose since variability in this proportion can result in large differences in required caloric intake restriction.
It is known that persons with a larger percentage of body fat usually lose a larger proportion of fat versus fat-free mass, which requires a larger energy deficit to achieve.
We have chosen to compute this based on the Forbes formula improved on by Hall . The advantages of this formula over the original Forbes formula for the proportion of fat mass lost under limited caloric intake is that the refined version of Hall is valid for macroscopic changes and has better predictive capacity for real-life weight loss, including very fast weight loss e. This happens as, unlike the original, it depends on the sign and magnitude of the body weight change.
The latter are primarily proteins since carbohydrates fluctuate only in very short time spans due to the limited glycogen storage capacity. In the above notation in formula 1 simplified vs the original c l and c f are energy density constants for fat and fat-free mass, dt is duration of the weight loss period in days.
Formula 2 simply demonstrates the relationship between the proportional change, the energy intake and the energy expenditure, which allows the weight loss planning calculator to work. The most important factor here is that the ratio between the two constants is about 9. The implication for calorie calculation for weight loss is that the number of calorie reduction depends significantly on the proportion of fats in the amount of body weight which is lost.
If you are off even by a relatively small percent, the final result can differ by a lot. It also means that it is much harder to lose an equivalent weight if you are more obese: you would need to restrict your caloric intake by a significantly greater amount in order to lose the same amount of weight in pounds or kilograms.
It also explains why it is so hard to shed off the last few pounds of extra fat without also losing muscle mass. We used the calculator's daily calorie intake result to chart the number of calories one would need to cut to lose the same amount of weight.
The results are presented in number of calories to lose one pound per week. The data below are just a case study and not a general recommendation. You can clearly see why the 3, calories per week "rule" is not a good guide, at least in this particular instance since it applies only to a very narrow range of all possible cases - the graph is for a mildly obese person with the specified measurements. Using a tool like the above calorie reduction calculator allows you to get a much more precise estimate of how many calories you need to eat in order to lose weight.
Weight loss is a complex topic since it is the intersection of biology, physics, psychology and others. Still, we can lay out some guiding principles based on sound logic and confirmed through numerous experiments.
The first of these is the energy balance principle : the process of reducing body weight requires from us to expend more energy than we receive from food and beverages.
If we fail to do so, the excess energy which cannot be disposed of is stored for future use, mostly as adipose tissue and fats. Thus, our first goal is to have a negative energy balance, an energy deficit between what we consume and what we expend.
This can happen in one of two ways: either reducing the amount of calories we eat, or by increasing the amount of physical activity. We can reduce the number of calories by simply eating less mass, or we can change our dietary macronutrient balance in order to consume less fats high energy density and more carbs and proteins. Since there is a sort of an upper limit to the amount of proteins we can eat in choosing the second option we often reduce fats and increase carbohydrates.
There are low-carb diets such as Keto which shift the balance the other way. Evidence  points to this leading to losing less fats when dieting, even though one loses more weight overall, which is not good since fats are what is hard to get rid of and which is, at the same time, most beneficial to get rid of, so it appears that reducing fat intake and thus the overall caloric intake is the preferred way, in general.
Going to the exercise option: most increases in physical activity, including micro-movements when otherwise sedentary, will contribute towards a greater energy expenditure and thus a possible reduction in weight loss.
Most papers on the topic favor resistance training in particular. Physically active persons maintain a lighter and leaner body and a healthier health risk profile, sometimes even despite increased caloric intake. Keeping your physical activity high is also a way to slow down the weight gain observed as people get older, on average.
Our weight loss calorie calculator needs up to four of your measurements: height, neck, waist, and hips , to determine the percentage and mass of body fat which is integral in estimating the number of calories you need to forgo on a daily basis in order to achieve weight loss. Here is how to take the measurements, using a soft measurement tape:.
You can use both centimeters and inches to record the measurement, since our software supports both units. Accuracy to the nearest half inch or within 1 cm should be sufficient. It is recommended that you wear minimal clothing during the measurement. It is also recommended to have your measures taken by an assistant, since if you are taking them yourself you will not be fully relaxed and may be twisting your body and skewing the results.
While using our tool can be a first step in such a process, it is a tool based on statistical models derived from population averages and cannot, for obvious reasons, account for your personal health history, diet history, body specifics, and other factors which might influence the choice of optimal diet for you. If you'd like to cite this online calculator resource and information as provided on the page, you can use the following citation: Georgiev G.
Calculators Converters Randomizers Articles Search. Weight Loss Calculator Use this calorie calculator for weight loss to estimate how many calories you need to cut down on in order to achieve a given weight loss target, depending on whether or not you want to change your physical exercise level as well. Unit system. Imperial feet and inches, pounds. Metric cm and meters, kg. Current activity level. Sedentary little or no exercise Light exercise times a week Moderate exercise times a week High heavy exercise times a week Extreme very heavy exercise or physical job.
Target weight. Time to achieve target. Future activity level. Share calculator:. Embed this tool! Quick navigation: How many calories should I eat to lose weight? The science behind the weight loss calculator How many calories to lose weight?
Ways to reduce your body weight How to take your measurements How many calories should I eat to lose weight? The science behind the weight loss calculator This tool computes the difference between your caloric intake and energy expenditure in order to estimate the number of calories you need to consume daily if you want to achieve your body weight target.
How many calories to lose weight? It varies!