Our Calories To Lose Weight Calculator
If you’re wondering where to start when figuring out how many calories your body needs, it’s best to begin with a basic calculation that has proven accuracy. The Mifflin-St. Jerome equation has been studied against many other calorie calculators and has come out on top according to the Jornal of the Academy of Nutrition and Dietetics.00149-5/abstract” rel=”nofollow”> 1)
Our calculator incorporates the Mifflin-St. Jerome equation and uses the research based on the NIH Body Weight Planner and adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Diseases.
The calorie calculator is very useful for weight management as it displays how many calories are needed over the specified period of time. It keeps track of your weight loss and calories required. The less you weigh, the fewer calories you will need to take in for weight loss to continue. This is reflected in the calculator with the corresponding calories intake on a weekly basis.
For example: Assuming you are female, 5′ 5″, 170lbs at the start of August and would like to be 150lbs by Christmas, you would specify that you want to lose 20lbs in 5 months. The calculator will then give you your calories required on a week-to-week basis to reach your goal weight.
Are All Calories Created Equally
You may have heard of empty calories. These can be found in processed foods items that typically contain added sugar, trans fat and an unnecessary amount of fat and calories.
While you might get a boost of energy from consuming those foods, processed foods dont tend to have a good amount of fiber, minerals and vitamins. Those empty calories wont satisfy you, leading to food cravings. You may even feel tired or fatigued.
Instead, make sure you focus on eating a well-balanced diet full of fruits and vegetables, lean meats, whole grains, nuts and seeds.
Empty calorie foods commonly are designed for you to crave and consume those foods often and in large quantities which further leads to consuming excess calories and poor nutritional intake, explains Zumpano.
Whether youre trying to lose, gain or maintain your weight, figuring out how many calories will help you achieve your goal is key.
If youre unsure how many calories you need to eat each day, dont hesitate to reach out to a registered dietitian. They can take factors like your age, sex, medications, lifestyle, weight history, family history and activity level into account and provide you with information on how to tailor your meals and exercise.
Its important to understand how many calories youre consuming compared to how many calories your body needs. Although the source of where those calories are coming from is important, too.
Calorie Counting Made Easy
Eat less, exercise more. If only it were that simple! As most dieters know, losing weight can be very challenging. As this report details, a range of influences can affect how people gain and lose weight. But a basic understanding of how to tip your energy balance in favor of weight loss is a good place to start.
Start by determining how many calories you should consume each day. To do so, you need to know how many calories you need to maintain your current weight. Doing this requires a few simple calculations.
First, multiply your current weight by 15 that’s roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active. Moderately active means getting at least 30 minutes of physical activity a day in the form of exercise . Let’s say you’re a woman who is 5 feet, 4 inches tall and weighs 155 pounds, and you need to lose about 15 pounds to put you in a healthy weight range. If you multiply 155 by 15, you will get 2,325, which is the number of calories per day that you need in order to maintain your current weight . To lose weight, you will need to get below that total.
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The Best Online Calorie Counters
Many websites and apps can help you track your calorie intake.
You can try using a calorie counter or tracker for at least a few days to see the amount of calories, carbs, protein, fat, fiber, vitamins, and minerals youre eating.
This can be an easy, effective way to identify any gaps in your diet and make modifications to ensure that youre getting the nutrients your body needs.
Working with a registered dietitian can also help you gain, maintain, or lose weight while ensuring that your nutrient needs are being met.
Tracking your food intake can help you determine how many calories youre eating per day and identify any gaps in your diet.
Body Dynamics Of Weight Change
Your body requires energy to power its essential functions to maintain life and perform physical work. Glucose is the body’s principal energy source from food. When your body gets more glucose than it needs for energy, the surplus first gets sent to the liver and muscles and stored as glycogen for later use. The liver and muscles have a limited storage capacity for glycogen, so once the glycogen stores are full, the excess glucose is converted to triglycerides and stored in fat cells.
To lose weight, you need to consume fewer calories than your body burns, putting your body in an energy deficit state. In that state, your body will compensate for the difference by extracting the extra energy from its energy stores to meet its daily calorie needs, resulting in weight loss from the breakdown of fat and lean body mass tissues.
A popular rule-of-thumb for weight loss says that to lose 1 pound of body weight a week, eat 500 fewer calories daily . This rule dates back to when there was limited understanding of fundamental metabolic processes. It takes the simplistic view that the energy content of weight loss is 3,500 calories per pound because fat tissue contains approximately 3,500 calories per pound, so burning that equivalent number of calories will result in a 1-pound weight loss. Unfortunately, the body does not work that way. Eating 3,500 fewer calories does not mean your body automatically burns 3,500 calories worth of fat.
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How Many Calories Do You Need
Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people â there are many different factors involved, not all of which are well-understood or known.
Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally 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.
Now Lets Talk About Maintenance Calories
Your maintenance calories are your calorie requirements per day to maintain your weight in other words, staying exactly where you are, no gaining, no losing. Keep in mind though, that even if you eat at maintenance, your body weight can still fluctuate from day to day due to a number of variables that influence your hydration status. This doesnt mean youve gained or lost weight.
Your maintenance calorie intake needs are determined by a couple of different factors, including:
- Basal Metabolic Rate , which is the minimum number of calories your body needs to survive and carry out its regular functions while youre at rest .
- Activity thermogenesis, aka the calories that you burn from exercising
- Non-exercise adaptive thermogenesis , or the energy that you use for everything thats not physical exercise
- Thermic Effect of Food , or the amount of energy that is required to digest and absorb foods.
Put together, these four variables add up to your total daily energy expenditure , which is essentially your specific calorie requirements to maintain weight.
- If you eat more calories than this, your body holds on to that extra energy and stores it, leading to weight gain.
- If you eat fewer calories than this, your body uses that stored energy for energy instead, which will lead to weight loss.
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What Happens When Calories Are Too Low
You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.
How Did We Calculate Your Calories
Bodybuilding.com’s calculator uses the Mifflin St. Jeor calculation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:
Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
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Calorie Calculator: What Are Your Daily Caloric Needs
This calculator is for informational purposes only. You should consult a healthcare provider before making any health decisions.
Whether youre hoping to maintain your current weight, or to lose or gain weight, knowing the amount of calories to consume each day is an important piece of information to have.
Wondering, How do I calculate my ideal calorie intake? Lucky for you, there are loads of calorie calculators available online, most of which use one of several formulas that have been shown to be relatively accurate in predicting peoples calorie needs.
The beauty of these calculators is that they do the math for you all you have to do is plug in information such as your height, gender and activity level, and youll be given unique daily calorie targets based on your goals.
Does Tdee Include Exercise
Yes, the TDEE is your total daily energy expenditure, so it must include all the movement you do in 24 hours.
Even non-exercisers are still doing activities around the house eating, showering, running errands, etc.
Dont confuse TDEE with Resting Energy Expenditure or BMR. These two represent your energy expenditure if you lay in bed all day and did absolutely nothing.
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Calorie Deficit Calculator For Weight Loss
Use this calorie deficit calculator to discover how much weight is realistic for you to lose and the calories needed to achieve that weight loss. Enter your body details and goal weight. The calculator will generate tables and graphs showing daily calorie intakes and estimated times to reach your goal weight. Calorie intakes are shown in descending units of 50 calories. For each unit decrease, you can see how much sooner it would take to reach your goal weight. You can then choose a calorie intake level that you think is doable and stick to it for that time.
Enter your body parameters and goal weight. Click the Physical Activity field to find your physical activity level. Typical physical activity level numbers range from 1.4 to 2.3 . The default is 1.4.
How To Find Your Daily Calorie Need
The cornerstone of any good fitness plan is getting your diet right, and to do that, the first thing you need to do is to determine what your daily calorie needs are.
There are a lot of different online calculators you can use to find out how many calories you should eat per day. Some of them are ok, but most calorie calculators oversimplify by only using your age, weight, and gender .
If you are a fitness nerd like me, you will probably want to know the correct scientific way of calculating what your daily calorie needs are.
Its a very easy 5-step process. I have used my own data in the example below to show you how I work out what my daily calorie needs are.
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Proven Formulas To Estimate Calorie Needs
Whats the most accurate calorie calculator? There are four formulas that are most often used to estimate someones energy needs. Here is a brief descriptions of each:
1. Mifflin-St. Jeor Calculator
This formula is generally considered the most accurate for calculating BMR, but it doesnt take into account an individuals lean body mass or their physical activity level. One study found that The Mifflin-St Jeor equation is more likely than the other equations tested to estimate RMR to within 10 percent of that measured for obese and non obese individuals.
2. Harris-Benedict Calculator
This was one of the earliest calorie equations to be used, first introduced in 1984. Since then its been , and its still used by organizations such as the World Health Organization, but some feel that the other calculators are still more accurate since they take into account information such as muscle mass.
3. Katch-Macardle Calculator
This equation calculates your resting daily energy expenditure , which takes your metabolic rate and lean body mass into account. This makes it unique compared to both the Mifflin-St Jeor and Harris-Benedict equations. Katch-McArdle is recommended most for people who are generally lean and know their body fat percentage.
4. Cunningham Calculator
This equation is used to calculate resting metabolic rate and has been found to yield acceptable estimates in muscular physique athletes. Its recommended most for athletic and active adults.
A Few Basic Weight Loss Tips
In addition to cutting calories, there are several steps you can take to lose weight in a sustainable, long-lasting manner:
- Practice mindful eating.Mindful eating involves limiting mealtime distractions and paying close attention to your dishs texture, taste, and smell. Plus, this practice may reduce food cravings and promote long-term weight loss (
- Stock up on healthy foods. Following a healthy diet is much more challenging when you have a kitchen full of processed foods that are high in sugar and calories. Instead, stock your fridge with plenty of nutritious ingredients and healthy snacks.
- Find support. Studies show that social support may aid weight loss. Find a friend or family member with similar goals, join an online weight loss forum, or check for support groups in your area to set yourself up for success .
- Try meal prepping. Many people find that meal prepping is a convenient way to eat well and save time. Pick one or two days to prepare your meals ahead of time so that you can enjoy delicious dishes all week long.
In addition to decreasing your daily calorie intake, the tips outlined above may support long-term weight loss.
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How Low Of A Calorie Deficit Should I Go
As a general rule, women should not eat less than 1,200 calories a day and men not less than 1,500 calories a day. Nutrition therapists will tell you that food group targets and nutrient recommendations will not be met below those levels.
Eating too few calories will make weight loss slower and more difficult by slowing your metabolism. Your body will sense that food is in short supply and will slow down your metabolic rate to try and protect it from starvation. It occurs even if you are overweight and deliberately trying to lose weight – the slower the metabolic rate, the slower the calorie burn.
Why Shouldnt I Subtract More Calories
Technically you could eat nothing all day and achieve weight loss through having a calorie deficit.
Reducing your calories by more than 20% may lead to loss of muscle. This is not desirable as muscle helps burn additional calories.
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How Many Calories Should You Eat Per Day
Accurately estimating the amount of calories someone requires each day is not the simplest thing to do, since calorie needs depend on a number of factors, including: someones current weight, age, height, gender, level of physical activity, and if they recently lost or gained weight.
This means that there isnt a simple one-size-all calorie recommendation that can be used for all women and men of the same height . In fact, even reliable calorie calculators are not 100 percent accurate, since each persons body works somewhat differently when it comes to fat storage, muscle building, and so on.
Its essential to take into account both an individuals body composition and lifestyle when determining their energy needs. Another factor to consider is if someone has recently dieted, since this can actually reduce how many calories they require. Someones metabolic rate and energy expenditure are likely to decrease if theyve lost weight, which can make maintenance and further eight loss more difficult.
There are three different calorie numbers to keep in mind when using calorie counters: the amount you need to maintain your current weight, to lose weight or to gain weight. As youd probably guess, gaining weight will require the most calories, while losing it will require the least.
Here are some terms to become familiar with when using calorie calculators: