Calorie Calculator

It is the Calorie Calculatorcan be used to calculate the number of caloriesa person has to consume daily. This calculator can also offer basic guidelines for either gaining and losing pounds.

Food Energy Converter

The following converter is a tool to help convert Calories and various other units of food energy.

Related:BMI Calculator | Body Fat Calculator | Ideal Weight Calculator

This Calorie Calculator is constructed using a number of equations and the results are based on an estimate of an average. There is the Harris-Benedict Equation was one of the earliest equations utilized to calculate the basal metabolism rate (BMR), which is the amount of calories burned per day at rest. It was revised in 1984 to make it more accurate , and was utilized until 1990, the time when that was when the Mifflin-St Jeor Equation was introduced. The Mifflin St Jeor Equation will also determine BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. This equation, called the Katch-McArdle Formula is slightly different in the sense that it calculates resting daily energy expenditure (RDEE) that takes lean body mass into consideration. This is something that doesn't the Mifflin-St Jeor nor the Harris-Benedict Equation can do. Out of these equations Mifflin-St Jeor Equation is considered to be the most precise equation to calculate BMR with the exception that there is a possibility that the Katch-McArdle Formula can be more accurate for people who are healthier and who know the percentage of body fat they have. The three equations utilized in the calculation are listed as follows: Mifflin-St Jeor Equation:For men:BMR = 10W + 6.25H - 5A + 5For women:BMR is 10W plus 6.25H + 5A 161 Revised Harris-Benedict Equation:For males: BMR = 13.397W + 4.799H + 5.677A + 88.362For women:BMR = 9.247W + 3.098H - 4.330A + 447.593 Katch-McArdle Formula:BMR = 370 + 21.6(1 - F)W

in which case:
W is the body weight in kilograms
H is height of the body in centimeters
A is age
F is body fat measured in percentage

The value derived from such equations is approximate amount of calories an individual can consume during the course of a day in order for maintaining their weight even if they're in a state of rest. The value is multiplied by an active factor (generally 1.2-1.95) depending on the average level of physical exercise, to arrive at a more realistic value for maintaining body-weight (since people tend to be less at rest throughout the course of a whole day). 1 pound, which is approximately 0.45 kg, is approximately 3,500 calories. So, in order for a person to shed 1 pound each weekly, it's recommended that 500 calories be cut off from the amount of calories required for weight maintenance every day. For example, if a person is estimated to consume a total of 2,500 calories daily for maintaining body weight, eating 2,000 calories each day for a week will theoretically mean 3,500 calories (or 1 pounds) lost during the period.

It is crucial to keep in mind that the right diet and exercise is largely accepted as the best way to lose weight. It is inadvisable to lower calories consumed by more than 1,000 calories daily, since losing more than 2 pounds per week may be unhealthyand produce the opposite result in the near future due to increasing metabolism. A loss of more than 2 pounds every week will likely result in reduction in muscle mass, which then can result in a decrease in BMR because increased muscle mass leads to an increase in BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, especially when working out in conjunction with dieting maintaining a healthy and balanced diet is essential, as the body requires to be able to support its metabolism and replenish. In the absence of the nutrients it requires as part of diets that are extremely unhealthy can result in serious negative effects and losing weight in this manner has been shown in a few studies to be not sustainable, as the weight is usually recuperated in the form fat (putting people in a less healthy state that they were prior to beginning on the program). Therefore, in addition to monitoring the intake of calories and calorie expenditure, it is vital to maintain levels of fiber intake as well as other nutritional needs to balance the needs of the body.

Calorie Counting as a Means for Weight Loss

Calorie counting in the hope of losing weight, even on the most basic of levels, could be reduced into a few fundamental steps:

1. Find out your BMR using one of these equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more precise depiction of the BMR. Keep in mind that the figures derived from these equations are approximate and subtracting exactly 500 calories from your BMR does not mean that it will produce exactly one pounds lost each week. it could be lower, or it might be more!
2. Make a list of your weight loss targets. Remember that 1 pound (~0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake in relation to the estimated BMR of 500 calories daily will likely result in the loss of one to 1 pound per week. It is not recommended loss of more than 2 pounds per week since it can have negative health effects, i.e. set a goal for a daily calorie reduction of approximately 1000 calories daily. Consulting your doctor and/or the registered diettician and nutritionist (RDN) is strongly recommended when you plan loss of more than 2 pounds per week.
3. Pick a method that tracks your calories and how far you've come towards your goals. If you have a smartphone There are a variety of user-friendly apps that allow you to track calories and exercise progress, among other things. A majority, if not all of these, have estimates for the calories within a wide range of brands or meals at restaurants, and if not then they will estimate calories using the amounts of each component of the food. It can be difficult to gain a solid understanding on the food portions and the calories they have - which is the reason that measuring calories (as well as other approaches) is not suitable for anyone. However, if meticulously measure and track the number of calories in some of your typical meals It is a lot easier to accurately calculate the calorie content without the need to weigh or measure your food each time. There are also websites that allow you to accomplish the same thing, however the option of manually maintaining an excel spreadsheet along with a pen or paper journals are certainly options.
4. Monitor your progression over time and modify your routine to achieve your goals if you need to. Be aware that weight loss is not the sole factor in the determination of health and fitness, and you should take additional factors such as fat and. gain or loss of muscle in addition. It is recommended that measurements are made for longer periods of time such as weeks (rather than daily) because significant fluctuations in weight can occur simply based on water intake or the time of the day. It is also ideal to conduct measurements under the same conditions, such as weighing yourself as soon as you wake up and before breakfast instead of during the day.
5. Continue to work hard!

The above steps are an attempt at the most basic method of calorie counting. Calorie counting isn't an exact science, and can be as complicated as you want to make it. It is not a consideration of the ratio of macronutrients consumed. Although there isn't an exact, certain, ideal percentage of macronutrients (fats and proteins, as well as carbohydrates) however, a certain amount of balance is highly recommended. Different foods have been discovered to have different effects on health in terms of feelings of hunger and the amount of calories burned. Most of the time, less processed plant and animal proteins are thought to be better suited to healthful weight loss, and maintaining.

There are numerous approaches to weight loss and there is no single method that works for everyone that's why there are many different diets and exercise routines are available. While certain methods are more effective for every person however, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than other methods. In any case, one of the most widely used ways to lose weight is to count calories. In the simplest sense, calories consumed minus calories spent will result in weight gain if the result is positive, and weight loss if the result is negative. However it isn't a comprehensive picture, and several other factors play a influence on healthy sustainable weight loss. For instance, there are different studies that question how the nature of calories or foods consumed, or how they're consumed, impacts weight loss. There is evidence that suggests that foods that require a person to chew more , and make it more challenging for the body to absorb results in the body burning more calories and is often referred to as the thermic effect food. Although the increase in burned calories isn't significant however, food items that are more difficult to digest such as vegetables generally are healthier and supply more nutrients in fewer calories than processed foods.

In line with the belief that when it comes to weight loss it is only net calories are important but not their source of energy, there are cases like the Twinkie diet, in which someone who counted only calories when eating a range of cake treats managed to lose 27 pounds over two months. Although this is as effective as it could be, it's not recommended. While the person did not seem to suffer any noticeable health detriments in this particular instance, there are more intangible factors that must be considered , like the negative long-term effects from this diet on potential for developing cancers, heart disease, and diabetes. But, in the absence of efficiency and health, sustained, significant decrease in caloric intake or increased physical activity should result in weight loss, and tracking calories can be an effective approach to achieve this outcome.

Apart from being a viable method of assisting in weight loss however, it has slightly less tangible benefits, like helping increase the awareness of nutrition. A lot of people are unaware of, or completely underestimating the amount of calories they consume daily. Calculating calories can increase awareness of various kinds of food items, the amount of calories they're a source of, and how those calories influence on a person's feelings of satisfaction. Once one has a better understanding of how many calories are actually contained in the bag of chips can be consumed quickly, how much from their caloric needs it takes up and how little chips actually do to satisfy their cravings, portion control and the avoidance of foods with empty calories can be made easier.

Accurate calorific measurements will also help with losing weight since it is possible to have calorie goals that are tangible and established, instead of simply striving to eat less. Although this is not necessarily directly related to calorie counting however, research has proven that portion control through eating smaller portions will help in reducing calories because people often fill their plates and eat everything on their plates. Many people do not realize that they're overeating because they've become used to large portions at restaurants being the norm, when said portions can be up to 3 times larger than the amount required for a normal dinner.

The process of tracking calories will also help put exercise into a quantifiable perspective, increasing people's awareness of how much effort is necessary to counteract a 220-calorie M&M's bag. Once a connection is established to the level of physical activity an item of food is equivalent to many people will find that abstaining from that bag of chips as the most appropriate choice instead of doing the same amount of exercise. This can result in healthier eating habits.

At the end of the day, however, what's important is picking one that works for you. Calorie counting is just one of the methods used to achieve weight loss amongst many different options. Even within this approach there are a variety of strategies one could take. Finding an approach that fits within your lifestyle that you think you would be in a position to follow will probably provide the most sustainable and the desired outcome.

Zigzag Calorie Cycling

Zigzag calorie cycle is a method for weight loss that aims to counteract our body's natural adaptation tendencies. Limiting and counting calories like the one described above, is a viable method to lose weight, but over time, it's feasible that the body will adapt to the reduced amount of calories consumed. If this happens the body may experience a plateau in weight loss that is difficult to break. This is the reason why zigzag calorie cycling can be beneficial, as it helps by making it impossible for the body to adapt to the lower calorie environment.

Zigzag calorie cycling involves alternating the number of calories consumed during a particular day. People who are on the zigzag diet needs to consist of high-calorie days and low-calorie days , in order to achieve the same overall weekly calorie target. In the example above, if your target calorie intake is one-fourth of a million calories each week, then you can consume 2,300 calories 3 days per week and 1,775 other four days during the week. Or you could consume around 2,000 calories each day. In both cases, 14,000 calories will be consumed during each week, but your body would not adjust and compensate for a 2,000-calorie diet. This gives a person greater flexibility with their diet, allowing them to plan around certain occasions, such as family or work gatherings which can lead to more calories. In addition, eating fewer calories during other times of the week can allow people to fully enjoy these events or even enjoy"cheat days" or "cheat day" where they indulge in whatever they like without guilt, as they can make up for the excess calories during their days of low calories.

There is no definitive norm or research that defines the most effective way to spread or alternate calorie consumption. What you do with your calories is up to your own discretion. Based on an individual's activities It is generally suggested that low-calorie and high-calorie days differ between 200 and 300 calories in the case of the high-calorie day is often the number of calories one must consume to maintain their current weight. For someone with higher levels of activity the difference in calories must be larger. The calculator presents two zigzag diet schedules. The first plan has two days that are higher in calories and five days with lower calories. The second schedule boosts and reduces calories gradually. In either case the total daily calories consumed is identical.

The bottom line is that regardless of what strategy you choose take when attempting to lose weight it's crucial to select the strategy that is most suitable for you. Calculating calories and zigzag cycling are two different methods (that are in fact interconnected) utilized to achieve weight loss. But there are many others, and even within these techniques, there are many possible strategies that one could take. Finding an approach that fits into your life and lifestyle that you think you would be able adhere to is likely to produce the most long-lasting and desirable result.