The most accurate and best calorie calculator helps to understand how many calories per day a person’s body needs to lose, gain or maintain weight. This smart tool uses the Mifflin-St Jeor Equation for BMR to calculate an individual’s estimated calorie intake.
Before getting into this about calculating calorie requirements, let’s start with the term “calories”.
What are Calories?
Calories are said to be a unit of energy. In nutritional terms, calorie refers to the energy individuals obtain from the food and drink they consume, and even the energy they use in physical activity. Remember that everyone needs a different number of calories per day because it depends on age, size, and level of activity. Using the above calorie calculator will help you to calculate your body’s daily calorie intake needs.
Well, calories are mentioned in the nutritional information of all food packages. You can find several weight loss programs that reduce calorie intake.
Types of Calories:
- A Small Calorie (cal) – is said to be the amount of energy required to raise the temperature of 1 (g) gram of water to 1 º Celsius (º C).
- Large Calories (kcal) – is said to be the amount of energy required to raise 1 (kg) kilogram of water by 1º C, also known as kilocalories.
Remember that 1 kcal is equal to 1,000 cal. The two terms “large calorie” and “small calorie” are often used interchangeably; this is misleading. However, the calorie content listed on food labels refers to kilocalories. A 250-calorie chocolate bar is actually packed with 250,000 calories.
Fast Facts About Calories:
Calories are very important energy for human health, and the key is consuming the right amount
Each individual requires a different amount of energy per day because it depends on gender, age, size, and activity level
In the United States (US), people consume more than 11% of their daily calorie intake from fast food
Foods that are high in energy but low in nutritional value will provide empty calories
The most significant and best daily calorie calculator that helps estimate the number of daily calories your body needs to lose, gain or maintain your weight. Highly accurate calculators depend on the Mifflin-St Jeor equation which is an accurate way of determining calorie intake requirements in several optimistic studies. Sometimes this tool refers to a base (calorie calculator) such as (calorie count) according to BMR or (Basal Metabolic Rate) and activity level.
The Mifflin-St Jeor equation used by our calculator is given below:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
BMR = (10 × weight in kg) + (Height 6.25 × in cm) – (age 5 × years) – 161
Note: The Mifflin-St Jeor Equation is more accurate than the revised Harris-Benedict Equation in determining BMR or BASAL METABOLIC BASE.
Well, read on!
How to use:
If you want to know how many calories per day your body needs with the help of our calorie calculator, you just need to follow these steps:
First, you have to enter your age in the specified column
Then, you have to select a gender from the drop-down menu
After you have entered the two values above you will need to enter your height, it can be in ft / in or in cm.
Next, you need to enter your weight in the designated fields; it can be in lbs or kg
Right after that, you have to select your activity level from the drop-down menu, it can be (Fixed, Lightly Active, Moderately Active, Very Active, Very Active)
Once done, finally, you have to press the calculate button, and the calculator tells you how many calories you should eat a day to maintain weight, lightweight loss, weight loss, extreme weight loss, or weight gain
Calories and Health:
In fact, the human body needs calories to survive. Undoubtedly, without energy (calories), the cells in the human body will die, the lungs and heart will stop, and even the organs will not be able to carry out the basic processes of survival. People consume this energy from various foods and drinks.
If individuals consume only the required number of calories per day, then there is no doubt that they may have a healthy life. Optimistic studies reveal that consumption of calories that is too high or too low will eventually lead to health problems. Keep in mind, the number of calories in food reveals how much potential energy it contains. However, it is not only the calories that are important, but the substance from which the calories are taken is also important.
The calorific values of the three main components of food are given below:
1 g of carbohydrates contains 4 kcal
1 g of protein contains 4 kcal
Value of 1 g of fat contains 9 kcal
As an example:
How one gets calories from one large cup of egg, weighing 243 g, here is the breakdown:
Fat: 23.11 g
23.11 g x 9 kcal = 207.99 kcal
Protein: 30.52 g
30.52 x 4 kcal = 122.08 kcal
Carbs: 1.75 g
1.75 x 4 kcal = 7 kcal
Well, 243 g of raw egg is filled with 347 kcal – 122 kcal from protein, carbohydrates provide 7 kcal, and 208 kcal is taken from fat.
About Daily Requirements:
The US government states that:
- The average man needs 2,700 kcal average calories per day
- The average woman needs 2,200 kcal per day
No doubt, people have different metabolisms that burn energy at different rates; some people have more active lifestyles than others, so not everyone needs the same number of calories every day.
The recommended calories per day depending on several factors such as:
- Overall General Health
- Physical Activity Demands
- Body shape
ADF or Zigzag Calorie Cycling:
Yes, people looking to lose weight are often looking for a diet that provides instant results with minimal discomfort or sacrifice. In the last decade, some dieters have stuck to alternate day fasting (ADF, also said to be a zigzag calorie cycle), and it’s a great way to lose weight for certain individuals. Zigzag cycling can help by not allowing the body to adapt to a lower calorie environment.
A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie goal.
What is the Zigzag Diet?
This is a powerful nutritional technique which is also known as a “calorie cycle” or refeeding; it involves changing the number of calories an individual consumes per day throughout the week. According to the general approach, there are four days of change and the remaining three days are the same, there are some people who prefer the same five and two-day changes, getting a clearer picture from the given graph.
When you are on a zigzag diet, you should be consuming the same number of calories you would normally do on 2-3 days of the week. And then, in the remaining 4-5 days, you have to consume more or fewer calories.
Why Are You Following the Zig-Zag Diet?
The Zigzag Diet serves as a plateau removal tool. Additionally, it can be modified to suit individual personal calorie needs. The individual’s calorie baseline will be whatever he or she consumes when that plateau kicks in. Someone might be an athlete consuming 3,500 calories per day and struggling to perform, or someone trying to lose weight at 1,200 calories.
Keep in mind that if you are less than 1,200 calories and still not losing weight, you are likely not consuming enough, so avoid going under 1,200 calories when you are doing calorie cycling.
How Many Calories Should I Eat to Lose Weight and Maintain Weight?
According to experts, the average man needs to consume 2,000 calories to lose one pound of weight per week, and only 2,500 calories to maintain weight. And, the average woman needs to consume 1500 calories to lose one pound of weight per week, and only 2,000 calories (per day) are needed to maintain weight calorie calculator.
People Also Ask:
How Many Calories Do I Need To Collect?
A key factor in weight gain is that a person has to eat more calories than he consumes. If you want to gain weight slowly, then you will need to consume an additional 300 to 500 calories per day. And, if you want to gain weight fast, then you will need to consume an additional 700 to 1,000 calories a day.
Is a 1500 Calorie Diet Healthy?
The first thing you have to remember that a 1,500 calorie diet is a bad idea for athletes. Undoubtedly, the individual body needs energy (calories) to perform at its best, and the 1500 calorie diet plan is too low for most of us. The best part is, there is no need to compromise on your health as you will be consuming nutrient-dense, low-calorie foods that will help boost your metabolism, keep your energy levels high, and even mobilize fat. However, you can find some weight loss plans that recommend that men should consume 1,500 to 1,800 calories a day, and women need to consume 1,200 to 1,500 calories daily to reduce excess fat safely.
What foods are Zero Calories?
When it comes to ‘zero-calorie’ foods, that means foods that are low in calories, nutritious, and even require the body to burn more calories in processing them for energy. Now, these foods are to help you make a calorie calculator:
- Lettuce: 5 calories per cup (35 grams)
- Cucumber: 8 calories per cup (50 grams)
- Celery: 14 calories per cup (100 grams)
- Zucchini: 21 calories per cup (124 grams)
- Broccoli: 31 calories per cup (90 grams)
- Tomatoes: 32 calories per cup (180 grams)
- Watermelon: 46 calories per cup (150 grams)
- Carrots: 52 calories per cup (130 grams)
- Apples: 53 calories per cup (110 grams)
- Grapefruit: 69 calories per cup (230 grams)
What Drinks Have Zero Calories?
The Coca-Cola Company offers several low-calorie, no-calorie drinks:
- Coke Zero Sugar, Diet Coke
- DASANI, DASANI Flavors, DASANI Sparkling
- Fanta Zero
- Gold Peak Without Sweet Tea
- Minute Maid Light
- Pibb Zero
- POWERADE Zero
How Much Weight Will I Lose If I Eat 1200 Calories a Day?
Well, the 1,200 calorie diet plan is one of the most significant ways to lose 20 pounds in 90 days. You can find some people on a low-calorie diet to lose weight fast, and they often consume only 800 calories a day. Typically, a low-calorie diet includes special foods such as shakes, soups, or bars to replace extra foods and vitamins. Optimistic studies reveal that if a person is on a very low-calorie diet, he can achieve a weight loss of up to 3 to 5 pounds per week.
Is 1200 Calories a Day Enough?
According to a general rule, people need at least 1,200 calories every day to stay healthy. People who have difficult fitness routines or do different activities every day should consume more calories. Remember, if you reduce your daily calorie intake to under 1,200 calories, that means you are hurting your body along with your weight loss plan.
Can You Lose Weight by Eating 1000 Calories a Day?
The 1000 calorie diet works best for women who are small framed and don’t exercise often. Well, the reason behind this diet is that a drastic reduction in daily calorie intake results in weight loss, with little or no physical activity. The 1000 calorie plan results in an energy deficiency of 500-1000 calories and even helps burn about 8% of fat. In simple words, 1000 calories of food per day help you lose weight fast in a short span of time.
Caution: You should consult your health care provider to find out if this diet plan is suitable for your body.
How Can I Lose A LB a Day?
If you want to lose one pound per day, you need to burn 3500 calories because of 3,500 calories equals about 1 pound (0.45 kg) of fat. However, if you cut around 500-1000 calories a day from your regular diet, then you are losing around 1-2 lb a week. Remember that to burn 1000 calories; You should do maximum high-intensity interval training for more than an hour.
Is a 1200 calorie deficit too much?
As a rough estimate:
- A woman should consume a minimum of 1,200 to 1,400 calories daily
- A man should consume 1,400 to 1,800 calories daily
If you want to lose 0.5-1kg of body fat per week, then you need to create a calorie deficit of 200-300 calories per day.
Can You Burn Calories By Drinking Water?
Water plays a key role in stimulating weight loss as it is the main catalyst in burning fat and calories. Studies reveal that consuming water helps increase thermogenesis, which helps burn calories. Drinking water should be complemented by exercise and a low-calorie diet.
Women need to drink 2200 mL, and men need to drink 3000 mL of water per day if they are not exercising. But, if you exercise a maximum of regularly for 60 minutes, then the amount of water intake must be more. Experts recommend that you drink 900 mL of water or sip 150-300 mL of water every 15 to 20 minutes while exercising.
Apart from drinking water, you can also eat mineral-rich foods throughout the day; these foods are:
- Orange fruit
- Iceberg lettuce
Which Fruits Burn Calories?
Fruits are generally low in calories and rich in fiber which can help you lose weight:
- Give it
- Stone Fruit
- Passion fruit
What is a 1200 Calorie Diet?
The basic logic behind the 1,200 calorie diet plan is to limit calorie consumption to just 1,200 calories. You can find many food products listed on the 1,200 calorie diet list such as whole grains, healthy fats, nuts, fruits, lean protein, and vegetables to guide dieters. Apart from that, you can use the best of the above calculating calorie requirements to get around your 1,200 calorie needs.
Calories appear to be associated only with weight gain and obesity, but remember that calories are very important to overall health. They only pose a health risk when you consume more than the recommended calorie intake.
When it comes to calories, it is not about your diet but also about your level of physical activity. Remember; The results you will get from this daily calorie calculator are just estimates, so, before going forward to any diet-calorie plan, you should consult your Health Professional or Dietitian.