Calculating Calories For Weight Loss

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How Many Calories Should You Eat For Breakfast

weight loss calorie calculator

The number of calories that you should eat for breakfast depends on many factors, including your daily needs, personal preferences, health goals, and overall diet.

While many people find that consuming one-third or one-fourth of their total daily calorie intake for their morning meal works for them, others may need to adjust this amount based on their individual needs.

Risks Associated With Being Underweight

It’s well established that too high a body mass index is associated with an increased risk of some diseases, including cardiovascular disease and diabetes, but is being underweight dangerous too?

Actually, it is! There are several risks associated with being underweight:

  • Increased risk for complications from surgery.

How Long Would I Have To : : : To Burn 500 Calories

Approximate minutes of exercise needed to burn 500 calories, by personal weight.

The exercise time columns can be sorted from high to low or low to high by clicking on a weight. All times are in minutes. You can also use this calculator to see how many calories you will burn over x minutes of exercise.


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Mastering An Exercise Regimen

Pick a Venue

One of the great things about gyms is trial memberships. You do not have to join the first gym you try, and you want to find somewhere you’re comfortable returning to. Different gyms have different atmospheres, and feeling comfortable while you work out is important. Take advantage of trial memberships, single-visit fees, or free classes to try out your options before you settle on something.

Some people prefer to work out with help. Taking a weekly cardio class or hiring a personal trainer are two great ways to keep yourself on track. If you’ve never been to the gym before, you should start with a personal trainer. Trainers will help you develop an exercise regimen that works for your body and your goals. They also explain how to use the machines, how long you want to stay with each one, and how to vary your workouts. Lastly, trainers will motivate you as you work out and will push you to do more than you may have thought yourself capable of.

Slow and Steady

When the pounds start coming off, some people are tempted to increase their amount of gym time to accelerate their progress. Don’t give in. As with your dietary changes, working out is a lifestyle change, and those don’t happen in a week. While it is possible to increase the amount of time you spend at the gym, you don’t want to do it all at once in such a way that you either get injured or burn yourself out & start to hate the gym.

Cardio and Muscle

First What Is A Calorie Deficit

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Some basics: A calorie is a measurement of energy. The calories in food supply your body with the fuel you need to survive. When you eat food, its broken down by your body to release energy to be used right away or stored for later, depending on what you need at that moment.

Your body needs to take in a certain number of calories to maintain your weight, says Keri Gans, RD, the author of The Small Change Diet. And so, a calorie deficit is when you consume fewer calories than your body requires to stay at its current weight, she explains. If you take in fewer calories than your body needs, your body will turn to the calories you have stored up to burn for energy. As a result, youll lose weight.

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Every persons caloric needs and deficits are different and depend on a bunch of factors, like how much you exercise, your genes, your hormones, and your metabolism, notes Sonya Angelone, RD, a spokeswoman for the Academy of Nutrition and Dietetics.

And it can be challenging to create a calorie deficit in a healthy way. “For example, most people might not pick the correct total amount of calories to go off, then create too much of a restrictive calorie deficit for themselves to follow,” says Roxana Ehsani, RD, LDN, a national media spokesperson for the Academy of Nutrition and Dietetics.

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While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.

Thats why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Figure Out Daily Calorie Intake

“How many calories should I eat a day to lose weight?” you might be wondering. Well, the first best place to start is with how many calories youre currently eating.

Track everything you eat and drink for three days and tally your daily total at or with an app like Lose It!, MyFitnessPal, or MyPlate. Don’t worry, this is easier than it sounds.

Next, estimate the number of calories you need to maintain your weight using the formula below based on your activity levelspecifically, how often you work out.

Multiply your weight by 10.

B. One or two workouts a week

Your weight x 12

C. Two to four workouts a week

Your weight x 14

D. Five or more workouts a week

Your weight x 16

Now compare those two numbersthe number of calories you currently eat vs. the number of calories you need to eat to maintain your weight. How far off are you? If youre eating more than your target number, youll gain weight if you eat less, youll lose weight.

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Calculation Of Calorie Requirements

This calculator uses the mathematical body model developed by Kevin Dennis Hall, Ph. D., and his team of researchers at the National Institute of Diabetes and Digestive Kidney Diseases of the National Institute of Health. It has been shown that his mathematical model can accurately determine an individual’s energy requirements for weight management. It challenges the popular 3,500 calories per pound rule by accounting for the body dynamics discussed earlier, including body adaptations that oppose weight change and the weight change associated with changes to glycogen and extracellular fluid levels.

Factors Affecting Calories Burned

How To Calculate A Calorie Deficit For Weight Loss | Nutritionist Explains | Myprotein

The number of calories a person burns by performing a given activity is dependent on many different factors. Most estimates involve the use of three key factors: body mass, duration of the activity, and the metabolic equivalent of a task . The MET of various tasks have been widely studied, and our calculator estimates calories burned based on data made available through these studies.

Body mass and duration

A person’s body mass affects how many calories they burn, even at rest. A person who is larger due to more muscle, fat, or height burns more calories. This is also true during exercise since the body has to do more work to provide energy to a larger person than it would to a smaller person. Thus, a person who weighs 200 pounds will burn significantly more calories running 1 mile than someone who weighs 100 pounds, given that other conditions remain the same.

Duration of exercise is another factor that affects calories burned. The longer a person performs an exercise, the more calories they will burn. However, the relationship is not as simple as it is with body mass because the intensity of the exercise matters. For example, a person who walks 1 mile in 1 hour will burn significantly fewer calories than someone who walks 5 miles in that hour.

Exercise intensity

Oxygen consumption is measured in MET . There are a few different definitions of MET. The original definition, and the one used by this calculator, is based on oxygen utilization and body mass.

Other factors

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Lift Weights 3 Times Per Week:

To get the best, you ought to head to the gym 3 to 4 times a week. You just have to do a warm-up and lift some weights. If you are a beginner to the gym, then hire a PRO for some advice.

How Many Calories Should I Burn A Day To Lose Weight Calculator?


You have to do some sort of resistance training like weight-lifting. If that is not for you, then simply stick on cardio workouts. Well, select your daily activity phase from the above weight loss calculator and know what your weight loss goal requires.

Calorie Calculator For Weight Management

This calorie calculator is a great tool to help you reach your weight loss or weight gain goal within a realistic time frame and maintain it. It calculates the calories and macros you need to intake daily to reach your goal weight and displays the projected changes in your body’s composition over time. The calculator is accurate for individuals 18 years and over who are not pregnant or breastfeeding.

Enter your age, sex, height, current weight, and goal weight. Click the Physical Activity field to find your physical activity level. Physical activity levels can range from 1.4 to 2.3 . The default is 1.4. If you are unsure of your physical activity level, start with the default – the worst-case scenario. Enter a time frame for your goal weight .

The calculator will only produce results if it determines the required food energy intake to reach your goal weight by the target date is more than 1,000 calories per day. Otherwise, it will automatically modify your target date for a minimum daily intake of 1,200 calories for women and 1,500 for men. Nutrition therapists will tell you that, below those levels, you will not meet food group targets and nutrient recommendations. You can change your target date later to increase or decrease your required calorie intake. Consult a doctor for guidance and support if you consider consuming a diet of fewer than 1,000 kcal or 4,200 kJ per day.

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Weight Loss And Fiber

According to the World Health Organization , fiber plays a vital role in shedding weight. Means you have to consume an adequate amount of fiber to get rid of excess flab. Whole Grains are fully packed with natural fiber. When you bring some goods from the market, you ought to check the nutrition fact label and how much fiber each product contains. According to optimistic studies, you have to consume 20 to 35 grams of fiber per day for a healthy weight.

Advantages Of This Weight Loss Calculator

10 Free Online Calorie Calculator For Weight Loss

To understand why this weight loss calculator is so helpful, lets use an example client: Vanessa.

Shes 40 years old, 5 6 tall, weighs 185 pounds, has a very low level of activity at work, and a moderate level of exercise activity.

Based on this information , our calorie calculator has determined that she needs around 2,445 calories per day to maintain her weight.

Lets say Vanessa wants to lose 40 pounds in a sustainable way over the course of the next year, without doing any additional exercise.

The calorie calculator suggests shell need to reduce her food intake to around 1,770 calories per day. That results in a calorie deficit of 675 calories.

If you do conventional calorie math, these numbers dont make sense.

A daily calorie deficit of 675 calories would lead to a deficit of 246,375 calories over a full year.

This would, theoretically, lead to a 70-pound weight loss for Vanessa.

But the body doesnt work that way. Instead, Vanessa would lose only about 40 pounds.

Why this very large disparity?

As mentioned above, your metabolic rate adjusts as you eat less and lose weight. And conventional math doesnt take this complex nature of human metabolism into account.

Thats why its important to make sure your expectations about weight loss and body fat change are in line with how your body actually works.

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How Many Calories Do I Need To Gain Weight

First of all, you need to consume more calories than your total energy expenditure. TDEE depends on many different factors, including:

  • Basal metabolism, which depends on many factors itself, including: age, sex, height, weight, fat free mass, and fat mass
  • The metabolic response to the food eaten, which is the energy needed to ingest and digest food
  • Physical activity, which can vary every day. After BMR, this is the second-largest component of TDEE and
  • Physiological state – growth, pregnancy, lactation, etc.

Once you know how many calories you burn every day, you need to add excess calories. It is estimated that you need approximately 7000 kcal to gain 1 kg or 2 lbs in a week. This means that if you will eat an extra 1000 kcal every day, you should gain 1 kg within a week.

Have you already had a look at the calorie calculator for weight gain? It estimates your individual daily energy expenditure so you’ll know how much calories you need per day to gain weight. If not, just give it a try!

Whats Your Optimal Caloric Intake

With Lifespans weight loss calculator, you can accurately determine the optimal calories you need to intake daily to reach your target weight. Not only can this calculator guide you to your target weight, it can lead you towards reaching your optimal body composition over time.

Step 1: Your Profile

How hard do you want to work?

Days needed to acheive weight loss:

Step 3: Diet and Exercise

Select the balance between diet and exercise:

The number of calories to take out of your diet each day:0

Plus, the number of minutes you need to exercise each day:

Moderate Intensity

This calculator assumes you’re not currently gaining or losing weight, and that you’re not doing any special exercise.

Three examples for removing the recommended amount of daily calories from your diet:

Two examples for meeting your recommended minutes of exercise

Lifespan Fitnesss weight loss calculator uses models developed by national health institutes. You can utilize it for both weight loss and weight gain goals. Unless you are under the age of 18 or currently pregnant or breastfeeding, our weight loss calculator can help you better assess your fitness goals.

The only people who should use the weight loss calculator are those over 18 years old who are not pregnant or breastfeeding.

If youre ready to start losing weight the right way, its time to incorporate tools that simplify your process. Thats why we created our weight loss calculator we want you to enjoy your path to health and well-being.

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Lose Fat And Build Muscle

Most people lose muscle mass when restricting calories. Body recomposition takes real effort. It requires a delicate tweak of daily calories, combined with a comprehensive workout plan.

I have used this calculator to help me lose weight. In total so far I have lost 50 pounds, I went from a size 14 to now a size 6-8 Saskia more

Thermic Effect Of Food: 10 Percent

How To Calculate Calories To Lose Weight

These are the calories burned by digestion. In general, you burn 0 to 3 percent of the calories of fat you eat, 5 to 10 percent for carbohydrates, 20 to 30 percrntfor protein, and 10 to 30 percent for alcohol.

10 percent = 259 calories

Because you use far more of the calories from protein for digestion than you do with fat or carbs, make sure you reach your target amount of daily protein. That way, you can burn more sans a ton of effort. For adult men, that means at least 56 grams of protein a day. Opt for a lean protein source like chicken or fish.

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How Many Calories Should You Eat To Gain Muscle

Gaining muscle typically requires a calorie surplus, meaning that you should eat more calories than you expend throughout the day.

You may have to increase your calorie needs by a few hundred calories per day. A sports dietitian can help you develop an appropriate plan .


The number of calories that you should eat at each meal or to reach a specific weight goal can differ. Therefore, its best to experiment to find what suits your needs.

How Long Does It Take To See Results From A Deficit

There are 3500 calories in a pound of fat, so with a 20% calorie deficit, most people will lose about a pound a week.

Your body can become conditioned to repeated exercise affecting your calorie intake and TDEE.

So switch things up from time to time! Change exercise routines, intensity, and duration.

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How Many Calories Should I Eat To Lose Weight Calculator

It is the most typical question that frequently asked by those who really try to lose weight. Well, never give up in the battle of weight loss! Here we are going to tells about you the calories needed to lose weight that might work for you! You just have to utilize our efficient and daily calorie calculator for weight loss to monitor your daily calorie intake and stick with the below points:

  • There is a need to consume 1,300 calories a day and add short evening walk in your daily workout routine it helps to burn the extra 700 calories per week
  • There is a need to consume 1400 calories per day and to shed your weight instantly you have to add HIIT workout to your exercising schedule two times a week and three 30 minutes walks through the week, it helps to burn the extra 1,400 calories per week.
  • There is a need to consume 1.500 calories per day additionally, you have to stick with 45 minutes of moderate to vigorous exercise to your daily workout schedule, as an outcome, your body will burn the extra 2100 calories per week.

The above are the intake of calories to lose weight before start consuming these calories, get your weight loss plan and consult your doctor, also you have to monitor your calorie counter utilizing simple weight calculator.

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