Your caloric intake can depend on many things, including your gender, weight, height, and age. How physically active you are can also play a part, as can your overall health and metabolism. These can be a bit trickier to measure with a calorie calculator.
However, a calorie calculator can be your most accurate way of determining how many calories to consume daily, focusing on a few different factors. You may not be able to get a precise idea, but it will definitely send you in the right direction.
Here’s an example of how caloric intakes can differ.
A 30-year-old that does a lot of physical activity six days per week is six feet tall and weighs 180 pounds. He needs to consume 3,720 calories every day to keep his current condition. His wife, on the other hand, is 25, stands at five feet four inches high, and weighs 150 pounds. She tries to get to the gym two or three times per week. She only needs 2,256 calories every day.
It’s all well and good to measure in calories, but it’s helpful if you know what they are. A calorie is a way in which to measure energy. One calorie is 4.18 joules. When it comes to nutritional content (such as on the back of food packaging), you will sometimes see it measured in kilocalories (kcal).
One kilocalorie equals 1,000 small calories or 4.18kJ. For use in this calories calculator, we solely use calories.
Trying to find food to eat to lose weight can be a challenge, especially when you are surrounded by so many “convenient” packaged goods trying to lead you down an unhealthy road. Fortunately, the humble egg is here to save you. An egg is a powerhouse of nutrients, offering so many goodies to help you on the road to eating healthier.
One small egg contains a mere 54 calories, with most of them coming from the yolk rather than the white. They also come with six grams of protein with all nine essential acids – which your body needs for growth, repair, hormones, antibodies, and to create enzymes.
Eggs also contain five grams of “good” fats and are an excellent source of omega-3 fatty acids, which are paramount for heart health. Even though eggs have cholesterol (which is frowned upon), they have good cholesterol as well as bad. What’s more, your body needs a little bit of it, so where better to get it from than an egg?
Finally, a single egg manages to pack in a whole host of vitamins and minerals such as iron, folate, selenium, Vitamin A, D, E, K, and B12. There is very little you can’t get from an egg, which is why it’s an excellent option if you are trying to enjoy a balanced diet. Eat it poached, boiled, or even in an omelet to get its full benefits.
Most calorie calculators, including this one, use the Mifflin – St Jeor equation. With this equation, you can find out your Basal Metabolic Rate (BMR) and your body’s minimum energy requirements.
The formula looks like this:
BMR for Men = (10 x weight / 1kg + 6.25 x height / 1cm – 5 x age / 1 year + 5) kcal / day
BMR for Women = (10 x weight / 1kg + 6.25 x height / 1cm – 5 x age / 1 year - 161) kcal / day
You then multiply your BMR result by the factors that connect to your physical activity levels.
1.2 = Sedentary
1.4 = Slightly active
1.6 = Moderately active
1.75 = Very active
2.0 = Extra active (includes physical work and exercise)
2.3 = Professional athlete
If you’re not sure which category you fall into regarding your physical activity, underestimate it. It’s safer to assume you’re doing less than you think you are!
The result of these figures will give you your Total Daily Energy Expenditure (TDEE) which is your daily caloric intake to maintain your current weight.
Did you know there are approximately 3,500 calories in every pound you weigh? Therefore, if you want to lose one pound per week, you need to cut your caloric intake by 500 calories per day. The same rule applies if you're going to gain weight – eat an additional 500 calories daily.
However, it’s important to note that you should never cut your caloric intake by more than 1,000 in a day, and should never go below 1,800 calories for a man and 1,200 for a woman. If you are in doubt about how to lose weight safely, consult a medical professional.
Before you start on your health kick, try out a BMI calculator to see how much weight you need to lose to fall within the healthy weight guidelines.
With all this talk about calories and using a calorie calculator, you may assume that merely by consuming the recommended number of calories per day, you will be fit and healthy. However, eating 1,200 calories-worth of deep-fried food doesn’t make you healthy. You need to ensure you’re getting plenty of vitamins, minerals, iron, carbs, and other macronutrients your body requires every day.
Dietary Guidelines for Americans is an excellent source of information for getting your eating on the right track. Alternatively, you can see a dietician or another medical professional for help and advice. The following information could also put you on the right path.
You should try and meet all your body’s nutritional needs through food instead of supplements. Supplements should complement your diet, not act as a crutch. You should also consume fewer than 10 percent of your calories from added sugars and saturated fats. Get your fats from oils that contain vitamin E and fatty acids.
If you drink alcohol, a male should have no more than two beverages, and a woman no more than one. You should also aim to have fewer than 2,300mg of sodium and at least half of your grain intake should be from whole grains.
Most of your food should be fruits or vegetables. Your body needs vitamins, minerals, fiber, potassium, iron, and other nutrients from these foods. Then, when it comes to calcium, select low-fat or fat-free sources of milk, cheese, yogurt, or fortified soy.
Your body also needs plenty of protein, which you can get from lean meats, eggs, poultry, seafood, legumes, seeds, nuts, and soy. Eat regularly, limit your snacks, and plan meals so that you stick with them. You are now on your way to eating healthy and feeling better about yourself.
