How Many Calories Does My Body Need

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Average Calories Burned Per Day

How to Count Your Calories to Lose Weight Fast and See Results! No More Excuses!

To figure out your average calories burned per day, start by using equations or lab testing to find your resting metabolism. There are online calculators that can give you a rough estimate based on age, height, weight, gender and activity level. Currently a couple of equations are used, and one is more accurate than the other.

Calorie Needs For Weight Maintenance

No matter your goal, calculating your maintenance calories is the first step and you can do this with simple math equations. Calorie calculators like ours can be a good starting point, but if you want to understand the human body and get as close to accurate numbers as possible, it’s worth putting those elementary math skills to use.

The most up-to-date equation for calculating your caloric intake is the Katch-McArdle equation. The popular Mifflin-St. Jeor equation doesn’t account for lean body mass but is still accurate for most people. Both equations have shortfalls and are only an estimate of calorie needs. Katch-McArdle fails to account for total body weight, age, height, or gender, while Mifflin-St. Jeor leaves out lean body mass.

For this discussion, we will use the Katch-McArdle equation, which is well-suited for those who aren’t obese and have a decent amount of muscle. It will give you your basal metabolic rate , which is the number of calories necessary to sustain your various body systems: nervous, digestive, circulatory, endocrine, reproductive, and so on. The BMR does not include calories needed to support daily activities or exercise.

Here’s the equation in kilograms and pounds:

  • BMR = 370 +
  • BMR = 370 +

Step 1. Calculate Body-Fat Percentage and Lean Mass

Using simple math, 70 percent of 150 pounds equals 105 pounds of fat-free mass.

Step 2. Determine Your Basal Metabolic Rate

  • BMR = 370 +
  • BMR = 370 +
  • BMR = 370 +

Step 3. Determine Total Daily Energy Expenditure

Ways To Reduce Calories

1. Exercise

Participating in regular exercise is very important. The American Heart Association recommends for adults to get about 150 minutes of moderate exercise or about 75 minutes of intense exercise throughout the week .

Exercising will keep you fit and burn excess calories, reducing your overall calorie intake. It can also be just as beneficial to incorporate incidental exercise throughout your day.

Change your everyday habits

This is a great way to offset some of the calories you take in through your diet:

  • Choose the stairs rather than the elevator.
  • Get off the bus, tram or subway a stop earlier and walk to your destination.
  • Park your car at the far end of the carpark when doing your weekly shopping.
  • Walk to the corner store for milk and bread rather than driving.
  • Walk to the next office to speak with colleagues in person rather than sending an email.

Intense targeted workouts

Choose to 3-4 intense targeted workouts per week. Some good choices include swimming, circuit, cycling, running and weight training.

Another way to include high intensity, high calorie burning exercises into your week is to join a team sport which includes competition as well as training weekly.

Finally its important to stay motivated. Reducing your calorie intake is hard. Take some time to look at your motivation. By writing down your motivation and your goals, you are more likely to stick to your calories and lose weight.

There are two important factors in reducing calories through diet.

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How Many Calories Are Needed To Lose Weight

The average person needs between 2,000-2,500 daily calories to maintain their weight, and they need 1,500 to 2,000 calories per day to lose weight. This is because a shortfall of 500 calories per day will result in weight loss of about half a kilogram per week. Our calcount weight loss calculator will give you an accurate estimate of your specific daily calorie target to lose weight.

How Do I Use A Calorie Calculator For Weight Loss

How many calories does your body need?

You can use the calorie calculator to help you lose weight by first calculating your basal metabolic rate, then accounting for the calories you burn during exercise. Subtract 250-500 calories from that number to create your weight-loss goal. Many think that subtracting more calories will lead to even more weight loss this may be true initially, but it will set you up for unhealthy results such as fatigue, nutrient deficiencies, and loss of lean body mass. Over-restricting your calories can lead to overconsumption later on. Additionally, the loss of lean body mass can eventually lead to a lowered metabolic rate. A slower long-term approach is more beneficial to achieving sustainable goals.

Most diets manipulate macronutrient distribution and claim that is the key to weight loss. However, there is no long-term ideal macronutrient distribution to achieve weight loss or maintenance if calories remain the same. In the short term , high protein , low carbohydrate diets appear to result in greater than average weight loss. For example, a meta-analysis consisting of 32 studies tracked the same number of calories but some groups were given fat in place of carbohydrates. The studies found that energy expenditure and weight loss were higher in the groups that were on the lower-fat diet.

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Calorie Counting As A Means For Weight Loss

Calorie counting with the intent of losing weight, on its simplest levels, can be broken 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. 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 â it could be less, or it could be more!
  • Determine your weight loss goals. Recall that 1 pound 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 is recommended in cases where you plan to lose more than 2 pounds per week.
  • Keep at it!
  • How To Calculate Maintenance Calories

    There are many methods to answer what are my maintenance calories. Some of them are really sophisticated and need to be carried out in the laboratory others involve using fitness trackers, apps, or different equations. There is no universal formula for estimating energy expenditure, but we usually calculate it by first assessing your basal metabolic rate , and then multiplying it by appropriate physical activity level value.

    Researchers have developed several equations that predict basal metabolic rate. Our maintenance calorie calculator uses the Mifflin-St Jeor formula, as this is one of the most popular BMR equations and is recommended by the US Academy of Nutrition and Dietetics.

    The physical activity level is a way of expressing a person’s daily physical activity. Different PAL values have been derived from research that uses direct, laboratory methods to assess Total Daily Energy Expenditure , and have been validated in many studies. Typical adult PAL values range from 1.20 to 2.40.

    Do you wonder how many calories you burn while performing different types of activities? Try the calories burned calculator to find out!

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    How Many Calories Do I Need

    The Institute of Medicine recommends an acceptable macronutrient distribution range for carbohydrates , protein , and fat . These recommendations are broad and meant to cover the needs of many different people with different dietary situations. This is a much-discussed and debated issue, and the current understanding is that there is no one-size-fits-all recommendation. How many calories you consume and what percent of your calories come from each macronutrient can be manipulated to meet your individual needs and goals. However, consuming adequate protein at or above the recommended amount is necessary to maintain lean body mass.

    How Do I Calculate Maintenance Calories

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    To calculate your maintenance calories:

  • Count your BMR – basal metabolic rate. You can do that with the Mifflin-St Jeor formula that requires weight, height, age, and sex.
  • The formula for women is:

    BMR = 10 × weight + 6.25 × height 5 × age 161

    For men, it is:

    BMR = 10 * weight + 6.25 * height 5 * age + 5

  • When you know your BMR, multiply it by your physical activity level, or PAL. You can estimate your PAL with the following hints:
    • 1.2 is for little or no exercise
    • 1.4 is for light exercise 1-2 times a week
    • 1.6 is for moderate exercise 2-3 times/week
    • 1.75 is for hard exercise 3-5 times/week
    • choose 2.0 if you’ve got a physical job or perform hard exercise 6-7 times/week and
    • 2.4 is for professional athletes.
  • The result will be your daily maintenance calories. You should eat this many calories if you want to maintain your current weight.
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    Adjusting Your Calorie Intake

    These guidelines should give you a solid starting point, but always listen to your body. Your calorie needs may be slightly higher or lower than your calculations, and you will likely need to adjust your intake based on your body’s response, as well as if your goals change.

    For example, if you are trying to shed some fat but are losing less than a pound per week, or if you’re trying to add lean mass but gaining too much fat, cut 100 calories from your daily intake. Measure your results after one week and adjust again, if needed . Or, if you’re consistently losing more than 2 pounds per week or failing to measure any increase in muscle mass while attempting a lean bulk, add 100 calories to your daily intake and track your results.

    If you are maintaining well below your calculated TDEE , it indicates that you’ve been dieting or under-eating long enough to significantly slow your metabolism. In this case, the best solution is to reverse diet, which is to add calories gradually until you reach that calculated maintenance level.

    Be patient when making changes. Just because you don’t see results after week one doesn’t mean you should start one of those extreme fad diets or eat everything in the fridge. Anything worthwhile takes time, and this is no different!

    Want more info about fitness nutrition? Check out Bodybuilding.com’s Foundations of Fitness Nutrition course to learn the essentials of eating right for any goal.

    References

    How Many Calories Do I Need A Day

    Our software shows your calorie needs per day in kCal per day , which is the amount of calories you require if you want to preserve maintain your weight. If you want to lose weight or gain weight, we present you with estimates of the caloric intake needed to achieve a certain weight loss goal . It is based on the assumption that you will maintain your specified intensity of physical activity and that our estimate of its energy impact is approximately correct. Since these estimates are based on population averages, it is always a good idea to closely observe your weight and make adjustments as necessary.

    General recommendations by Katch et al. suggest subtracting 500 kCal per day if your calorie requirement is estimated at below 3000 kCal, or subtracting 1000 kCal from your daily meals if it is higher.

    Of course, both of these recommendations and the results from the calculator should be thought of as general guidelines only. You should always consult with a medical practitioner or a nutritionist, before going on a diet or making a significant change to your exercise routine.

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    How Many Calories Does A Person Need Daily

    The number of calories the body consumes in a day is different for every person. You may notice on the nutritional labels of the foods you buy that the “percent daily values” are based on a 2,000 calorie diet — 2,000 calories is a rough average of what people eat in a day. But your body might need more or less than 2,000. Height, weight, gender, age and activity level all affect your caloric needs. There are three main factors involved in calculating how many calories your body needs per day:

    • basal metabolic rate
    • physical activity
    • thermic effect of food

    Your basal metabolic rate is the amount of energy your body needs to function at rest. This accounts for about 60 to 70 percent of calories burned in a day and includes the energy required to keep the heart beating, the lungs breathing, the eyelids blinking and the body temperature stabilized. In general, men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula:

    The second factor in the equation, physical activity, consumes the next highest number of calories. Physical activity includes everything from making your bed in the morning to jogging. Walking, lifting, bending and just generally moving around burns calories, but the number of calories you burn in any given activity depends on your body weight. for a great table listing the calories expended in various physical activities and for various weights.

    How Many Calories Should I Eat

    How many calories does your body need ?

    Fixed calorie recommendations do not work. They must be customized to each individual.

    The calculator shows how many calories you may eat in order to maintain or lose weight. Do your best estimate of how much exercise you will be stick to. Be honest.

    The recommended calories include your exercise so dont try to adjust what you are eating each day if you had a workout.

    Over time, as you lose weight you will need to recalculate based on your new weight. Also, if you make big changes to your workout you should also recalculate.

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    If Your Goal Is Weight Loss

    To lose ½ – one kilogram of body fat each week, you will need to create a calorie deficit of 200-300 calories each day. It is for this reason that weight loss diets often focus on 1200 and 1500 calories they are roughly 200-300 calories less than the person needs to function.

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    You can easily cut back on calories each day by watching portion sizes, minimising mindless munching and cutting back on high calorie foods such as cakes, biscuits, chocolate and alcohol which contain at least 200-300 calories per serve.

    Calorie Needs For Weight Gain

    What about healthy weight gain? My guess is that you’re trying to gain muscle, not fat. At best, a natural bodybuilder doing everything perfectly can put on only 2 pounds of muscle per month, or half a pound per week. Since an increase of 3,500 calories yields approximately 1 pound of weight gain, half a pound of gain would require an additional 1,750 calories per week, or 250 calories a day.

    Don’t worry, we are still talking snail’s pace weight gain. The goal is about 0.5-0.75 pounds per week for lean mass gains. To achieve it, start by adding 300 calories to your current daily intakeâor start more cautiously at 200 calories if you preferâand maintain that intake until you stop gaining. At that point, add another 200-300 calories and repeat.

    I recommend having body-fat measurements taken every 1-2 weeks during this process to make sure your lean mass is increasing steadily while body-fat percentage barely creeps up. A good rule of thumb is no more than a 5 percent increase in body fat for every 16 weeks of muscle building.

    Of course, it’s impossible to ensure that every extra calorie you consume goes to increased muscle mass with zero increase in body fat. If only nutrient partitioning were that perfect! To truly max out your lean-mass gains , you should be willing to accept a small amount of fat gain. This is especially true if you are transitioning out of a very lean state, such as post-competition.

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    Factors That Affect Your Target Calorie Intake

    As the recommended calorie intake guidelines suggest, the number of calories you need per day can vary based on various factors. Among them are:

    • Sex
    • Age
    • Activity level

    Additional factors that can affect how many calories your body uses for energy, thus also impacting how many you should consume, include your hormones, some medications , and your overall health.

    The Nutrition Facts label on foods provides information based on a 2,000 calorie per day diet. But people can have different calorie needs. Determining your individual needs can help you maintain a healthy weight.

    How Many Calories Does The Body Naturally Burn Per Day

    What is a calorie? – Emma Bryce

    It’s disheartening when you sprint as fast as you can on the treadmill gasping for air and look down to see that you’ve only burned 100 calories. The amount of work it takes to burn only a few hundred calories is intimidating, but you shouldn’t get too invested in that number. Throughout the day your body burns hundreds or thousands of calories whether you exercise or not.

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    Tip

    Whether you work out or not, your body burns calories constantly. Working out and digesting food burn additional calories.

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    How Many Calories Should You Eat To Lose Weight

    The number of calories that you need to lose weight depends on several factors.

    To support sustainable weight loss, cut back on ultra-processed items like sugary beverages, ice cream, fast food, and high calorie snack foods. Furthermore, try increasing your physical activity.

    A dietitian can help you determine your calorie needs and an appropriate calorie goal to support weight loss.

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