How Many Calories Should I Eat Calculator

Must Try

What Makes This Macro Calculator So Great

How Many Calories Should You Eat To Lose Fat? (GET THIS RIGHT!)

Designed, developed, and tested in the Precision Nutrition research laband proven effective with thousands of clientsits the most comprehensive calorie, portion, and macro calculator available.

Heres why: The Precision Nutrition Calculator first determines the appropriate daily calories for your body, based on the NIH Body Weight Planner.

This estimate takes into account:

  • Your personal details
  • Physical activity levels
  • The date you want to reach your goal by
  • The changing and adaptive nature of human metabolism

It then calculates your daily macros, combining the above data with additional factors, including your:

  • Nutrition and fitness goals
  • Dietary preference
  • Macronutrient preference

But heres the reason this calculator is truly revolutionary: Once it estimates your calorie and macronutrient needs, it automatically converts those numbers into food portions that are equivalent to parts of your hand.

The result: If you choose, you can skip weighing and measuring your foodas well as logging the details of every meal into calorie and macro tracking apps. Instead, you can use our hand portion tracking system to achieve your calorie and macro targets.

This unique approach takes the hassle out of calorie and macro tracking, making it easier for you to lose weight, gain muscle, eat healthier, and improve your performance.

Hand Portions: The Easiest Way To Track Calories And Macros

When we created this calorie, macro, and portion calculator, we asked:

How can we help people eat the right amount of food, but without the burden of having to weigh and measure every morsel?

Our solution: to give personalized targets not just for daily calories and macros, but also hand portions. That way, you can use whichever method you prefer.

This hand portion systemdeveloped by Precision Nutritionallows you to use your own hand as a personalized, portable portioning tool. Youre not actually measuring your food, but rather using your hand to gauge portion size. Its highly effective for food tracking because your hand is proportionate to your body, its size never changes, and its always with you.

Heres a snapshot of how it works:

  • Your palm determines your protein portions.
  • Your fist determines your vegetable portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

Based on the calorie, portion, and macro calculators output, all you have to do is eat the recommended number of each hand portion daily.

What Is My Calorie Deficit Using The Calorie Deficit Calculator

If you are wondering what my calorie deficit is for a healthy weight loss, fret not! Let us see how you can use our calorie deficit calculator to help you find a solution to your problem.

  • Enter your personal information, like sex, height, current weight, age, and activity level.

  • Input your target weight.

  • You can enter your calorie deficit in two ways: by choosing your desired weight loss pace or by typing the calorie deficit value manually.

  • The calorie deficit calculator will display your body’s calorie requirements for maintaining your current weight. It will also show an estimate of your weight change over time for your chosen calorie deficit and some recommendations for a calorie deficit diet.

  • Note: This calorie deficit calculator does not take into account body dynamics and other complex physiological changes that occur when you are in calorie deficit.

    Don’t Miss: Low Carb Vs Low Fat Diet

    How Does This Calorie Intake Calculator Work

    This calorie tool is designed to offer you a personalized estimation of how many calories you require daily in order to either maintain your weight, lose one or two pounds per week or gain one or two pounds. There are two measurement tabs that you can choose from, English and Metric so you can use whatever units suit you most. In this respect you need to keep in mind that the unit you are using to input data is the same type of unit you will meet in the result.

    The data that you are asked to enter is your age, gender, weight and height but also the level of activity as this is what makes this calorie intake calculator a whole more specific to your case. You can find these types of activities in the form and as well listed in the table below.

    The calculation is based on the Mifflin-St Jeor equation, that estimates BMR basal metabolic rate:

    For women: BMR = 10 * + 6.25 * – 5 * + 5

    For men: BMR = 10 * + 6.25 * – 5 * 161

    The BMR value obtained by Mifflin-St Jeor equation is then multiplied by an approximate factor/coefficient for each activity level from the list. Please take account that the coefficients are subjective and they do not assure 100% accuracy.

    Activity level
    Very active exercise 1.5500
    Day by day intense exercise/twice daily 1.7252
    Daily exercise and physical activity/job 1.9100

    How To Take Your Measurements

    This SIMPLE Formula Will Help You Calculate How Many Calories You Need ...

    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:

    • Height: step on a flat surface that is perpendicular to a wall, column or a door frame. Look straight ahead. Get an assistant to place a ruler or another straight object on the top of your head so it is horizontal and mark the point at which it touches the wall, column, etc. Step out and measure the height from that point to the floor.
    • Neck: measure just inferior to the larynx with sloping slightly downward to the front .
    • Waist: measure at the widest point of the abdomen, at the level of your naval .
    • Hips: measure your hips at the widest point below your waist, while keeping your feet together for an accurate measurement.

    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.

    Recommended Reading: Low Carb Low Sugar Alcohol Drinks

    Used Calorie Calculator Got My Calories Now What

    To lose weight, you will need to eat fewer than your Maintenance Calories. Exactly how many per day depends on many factors including exercise level and body composition, but generally a reduction of between 15 and 20% will result in weight loss. For a more detailed and personalised calculation, use our Calorie Tracker app.

    Start counting! Use Calorie Tracker to set a target and generate a personalised meal-by-meal calorie plan with a macro-nutrient breakdown. Then, keep a personal online diary to monitor your meals, daily calorie intake, mood, water consumption, weight and measurements. It is free and easy!

    If you are planning to exercise more, perhaps by joining a gym or buying a bike, good! But remember that nutrition is the most important thing to consider about weight loss. Exercise training is great, so do your workout, ride your bike, start being active, but always monitor your foods.

    Watching the Foods you eat, day-by-day

    Calorie control is a day-to-day practice, you need patience and steadiness. One meal, snack, and drink at a time. If you know how many kilojoules you are putting into your body every day, you know what you will weigh at the end of the week. By counting calories, you will soon start to find an eating routine that services your needs perfectly.

    Stay Active

    Advantages Of This Weight Loss Calculator

    To understand why this 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, the calculator has determined that she needs around 2,445 calories per day to maintain her weight.

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

    The calculator suggests shell need to reduce her food intake to around 1,770 calories per day.

    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 metabolism 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 change are in line with how your body actually works.

    This calculator helps with that. It makes it easier to set appropriate behavior goals and gives you a more realistic view of what your potential progress could look like.

    Don’t Miss: How Many Carbs In Cranberry Juice

    How To Address Challenges

    Many factors contribute to weight loss success. If you don’t lose weight immediately, it doesn’t mean that you have failed or done something wrong. It might simply mean that you need to stick to your program longer for weight loss to happen.

    Evaluate your eating and exercise habits to see if there are adjustments you can make to reach your goal. There may also be medical reasons that you can’t lose weight. So talk to a healthcare provider if you are concerned.

    Your doctor may be able to refer you to a registered dietitian for personalized nutrition advice. If you have more weight to lose, they might also talk to you about weight loss medications or weight-loss surgeries to help you lose weight.

    A Few Secrets To Sports Sessions

    how many calories should I eat to maintain my weight? (your maintenance calories calculator)

    If you want to get results quickly, we offer a few secrets to sports sessions – you will not make any effort!

    You do not want to spend hours at the gym, but you want to have an enviable figure and be in shape. To do so does not have to make efforts – a meeting for 30 minutes, several times a week can do wonders. But you must have in mind that you will achieve optimal results only if you do performance.

    Who would have thought housekeeping is an effective way to lose calories gathered the day before? Well, cleaning and effort no matter how small, made for the purpose of household activities, will contribute significantly to your weight loss program.

    Here are some of the best domestic activities that help you lose calories:

    You May Like: Calories In Shot Of Bourbon

    Approximate Your Caloric Needs

    The U.S. Food and Drug Administration Estimated Daily Calorie Needs table is an easy-to-use calories-per-day calculator. Infants and toddlers under three years old need the fewest calories per day, at about 1,000. As humans mature, though, caloric needs can vary by as much as 600 per day, based on biological age and activity level.

    Caloric needs rise steadily throughout adolescence and peak at 19 to 20 years old for sedentary males. A young adult who does nothing more than play video games and go to school still needs to take in 2,600 calories to maintain his weight.

    Highly active kids such as those involved in a swim team, track or other energetic sport require the most calories when they are high school age, from 16 to 18. The FDA recommends 3,200 calories for these kids, as compared to 2,800 for moderately active boys of the same age.

    âRead more:â Calories, Weight and Height According to Age

    Sedentary women need the most calories â 2,000 âwhen they’re in their prime childbearing years, from 19 to 25. By contrast, highly-active females, such as those involved in competitive athletics, require 2,400 calories daily from the onset of puberty â around age 14, according to the FDA’s chart â until age 30. After that, the calorie requirements taper off to 2,200 until age 60. At the onset of menopause, the caloric needs drop again, to 2,000 calories a day.

    âRead more:â Calorie Distribution in a Meal Plan

    Predicting Weight Loss In A Calorie Deficit Is It Really That Simple

    The equation sounds simple enough, and one may think that just by eating very few calories, one can maintain a calorie deficit and lose weight. But it is not so.

    For starters, if you eat too few calories, you will always feel hungry and tired. It will also slow down your metabolism and make losing weight difficult. You may start losing muscle mass, which is not good for your health.

    Another crucial point is that everyone responds to a diet change differently, depending upon their metabolic health. So it is very difficult to predict individual weight-loss results accurately.

    A simple trick is to figure out how many calories you burn every day and follow a calorie deficit of 300 to 500 calories for a healthy weight loss.

    The number of calories that you burn every day, i.e., your total daily energy expenditure , depends on several factors, like, sex, age, height, weight, body composition, and physical activity level. Our calculator uses the Mifflin St Jeor equation to calculate your basal metabolic rate and then calculates your TDEE by taking into account your physical activity levels.

    We then use this information to provide an estimate of the time it would take for you to reach your target weight by following your chosen calorie deficit.

    Remember as you lose weight, your TDEE changes, and so does your recommended calorie intake.

    Read Also: How Many Carbs Are In Guacamole

    How Many Calories Should I Eat

    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.

    What Is A Good Protein Ratio

    How Many Calories You Should Eat (with a Calculator)

    Rather than a percentage, proteins are based on your body weight.

    Our calculator has three settings:

    • Moderateadjusts the ratio to 0.65 grams per pound of body weight.This is appropriate for sedentary individuals or people with higher body fat percentages.
    • High is for active people with moderate strength training and an average body fat percentage.
    • Maximum will set the ratio to 1 gram per pound. This amount is good for bodybuilding and gaining muscle mass. You must be doing intense training.

    You May Like: What Is The Recommended Daily Calorie Intake

    The Ultimate Macro Calculator Use The Precision Nutrition Calculator To Instantly Get A Nutrition Planwith Macros Calorie And Portionsthats Personalized For Your Body Eating Preferences And Goals

    Do you want to lose weight? Gain muscle? Improve health? Boost performance? This free calorie, portion, and macro calculator from Precision Nutrition can help you achieve the results you want more easily than ever before.

    Ready to try it? Click Get Started below and enter your information to instantly calculate your calories, portions, and macros.

    Get started

    How Much Weight Will I Lose On 800 Calories A Day

    Some individuals go on a very low-calorie diet for quick weight loss, typically consume only 800 calories a day. Usually, this type of diet includes special foods like shakes, soups, or bars to replace meals and for added vitamins. Studies depict that very-low-calorie diets can assist an individual to achieve weight loss of up to 3 to 5 pounds per week.

    Don’t Miss: How Many Carbs In Pretzels

    Consume Protein Fat And Vegetables:

    Experts reveal that you each meal should contain an adequate amount of protein, a fat source and low-carb vegetables.Automatically, this blend of meals brings your carb intake into the recommended range of 2050 grams per day. Also, try our fat loss calculator accurately estimates how many calories to intake for fat loss also shows you the day by day progress for fat loss.

    Protein Sources:

    • Meat: Beef, chicken, pork, lamb, etc.
    • Fish and Seafood includes salmon, shrimp, and trout, etc.
    • Eggs: Whole eggs with the yolk are the best option.

    Studies show that high protein diets can reduce cravings and even obsessive thoughts about food by 60 percent. Also, it reduces your desire for late-night snacking by half and even make you feel full and you automatically consume 441 fewer calories per day. However, you can compute intake of calories for weight loss using our weight loss planner.

    Low-Carb Vegetables:

    • Avocado oil
    • Butter

    You have to consume 2 to 3 meals per day. If you feel hungry in the afternoon, then you ought to add a 4th meal.


    You have to assemble each meal out of protein source, a fat source, and low-carb vegetables. This will significantly lower your hunger levels and also put you in the 20-50 gram carb range.

    How Long Does It Take To See Results From A Deficit

    How Many Calories Should I Eat On Keto Diet? The Simple Formula â Dr.Berg

    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.

    You May Like: Best Low Carb Dessert Recipes

    Latest Recipes

    More Recipes Like This