Calorie Calculator: What Are Your Daily Caloric Needs?
Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight. If you're pregnant or breast-feeding, are a competitive athlete, or have a metabolic disease, such as diabetes, the calorie calculator may overestimate or underestimate your . The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. Exercise: minutes of elevated heart rate activity. Intense exercise: minutes of elevated heart rate activity.
Before using the data obtained using nfed calculator, please consult with doctor. This calculator is for informational purposes only. You should consult a healthcare provider before making any health decisions. Another factor to consider is if someone has recently dieted, since this can actually reduce how many calories they require. There are three different how to block ad choices in ie 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.
Physical activity accounts for about 20 percent of energy expenditure on average, while about 10 percent is used for the digestion of food also known as thermogenesis. Therefore, knowing your TDEE can be very helpful.
Once you know this gow, a basic recommendation is to either add calories per day to gain weight gradually or subtract calories per day to lose weight slowly. Here is a brief descriptions of each:. This was one of the earliest calorie equations to be used, first introduced in This equation calculates your resting daily energy expenditure RDEEwhich takes your metabolic rate and lean body mass into account.
Katch-McArdle is recommended most for people who are generally lean and know their body fat percentage. This equation is used to calculate resting metabolic rate and has been found to yield acceptable estimates in muscular physique athletes.
How many calories should you eat to lose weight? To lose weight, you calculatog to consume fewer calories than you burn each day. The amount left is your target calorie intake each day. The problem with losing muscle due to fad diets and extreme calorie deficits is that this decreases your metabolic rate, plus it can also interfere with majy performance and general functionality. Being in a calorie deficit can also naturally lead to less desire for physical activity, and may increase your appetite.
All of these factors together mean that it can sometimes be hard to keep weight off. Here are some strategies:. Both sufficient calories and protein are necessary to gain muscle. Putting on muscle requires msny your body is receiving adequate calories which provides energy for protein synthesis, which means that being in a calorie deficit will make it hard to put on muscle mass.
Most people will need to eat at least their maintenance number of need or more each day to gain muscle gradually, while also doing strength-training exercises. You can roughly determine how many calories you need to gain muscle by taking your TTEE and adding between to daily calories. Another recommendation is to gradually increase calorie intake by 10 percent to 20 percent above your current daily how to lower a leaf spring suspension intake.
The key is to go slow, stay consistent with resistance training and to keep track of your progress. For the best results in terms of improving your body composition, aim to eat a clean diet with foods like grass-fed meats, eggs, fish, quality protein powders, vegetables, nuts and seeds.
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Optimal calorie intake
Calorie Calculator. Use our calorie-intake calculator to determine your daily caloric needs based on your height, weight, age and activity level. In addition to determining the calories needed to maintain weight, use this as a calorie burner calculator and figure out how many calories you need to . Mar 11, · You can roughly determine how many calories you need to gain muscle by taking your TTEE and adding between to daily calories. Another recommendation is to gradually increase calorie intake by 10 percent to 20 percent above your current daily calorie intake. Our calorie calculator will help you easily estimate how many calories you need a day, as well as how much you need to eat in order to reduce your caloric intake and lose weight. Of course, these are estimates based on population averages so consulting your physician or nutritionist is always recommended before making changes to your diet or exercise routine.
Use this calculator to easily calculate the optimal calorie intake per day you need to keep your weight stable, or to gain or lose weight. If you are asking yourself: how many calories do I need a day, how many calories should I eat, etc. Common usage, however, shortened "kilocalories" to "calories" so we are adhering to that convention. We recomend you use our calorie calculator for weight loss for a much more precise estimate.
Estimating your optimal daily calorie intake requires the estimation of your total daily energy expenditure TDEE which measures how much energy in kCal, kilocalories you expend during a typical day. Our calorie calculator will help you easily estimate how many calories you need a day , as well as how much you need to eat in order to reduce your caloric intake and lose weight.
Of course, these are estimates based on population averages so consulting your physician or nutritionist is always recommended before making changes to your diet or exercise routine. However, understanding your calorie needs and what they depend on is a great first step, and our calorie intake calculator is here to help.
There are three main things that affect how much calories you need:. More physical exercise means burning through more energy, while less exercise reduces your calorie needs. Hot and cold climate both increase the energy requirements of your body.
For women pregnancy is a factor as it increases the cost of physical activities and the required amounts of energy to maintain weight, as result. The thermic effect of food also plays a part, but it is more or less constant, assuming you do not change your diet significantly. Daily calorie needs vary by body size and body composition. Women , in general, tend to have a higher percentage of body fat and leaner muscles, which results in lower caloric needs relative to an otherwise equivalent male weight, height, age.
Studies have repeatedly shown that women require less food to sustain their weight. Finally, age also plays a role, with older persons expending relatively less energy. You can check that by entering a different age in our tool. In our calorie calculator we use body mass, stature, gender, and age to estimate your resting energy needs BMR , which we then multiply by an estimate based on your specified level of exercise.
This allows us to arrive at a fairly accurate estimate of your daily calorie needs . Our software shows your calorie needs per day in kCal per day or Calories per day, as it is often called in common language , which is the amount of calories you require if you want to preserve maintain your weight.
If you want to lose weight or gain weight , we present you with estimates of the caloric intake needed to achieve a certain weight loss goal or weight gain goal. It is based on the assumption that you will maintain your specified intensity of physical activity and that our estimate of its energy impact is approximately correct. Since these estimates are based on population averages, it is always a good idea to closely observe your weight and make adjustments as necessary.
General recommendations by Katch et al. Of course, both of these recommendations and the results from the calculator should be thought of as general guidelines only. You should always consult with a medical practitioner or a nutritionist, before going on a diet or making a significant change to your exercise routine. Asking the question "how many calories should I eat a day?
Once you know your recommended calorie intake and an estimate on how much calories to eat to lose weight, the next step is to control your caloric intake. This is often done by so-called calorie counting - estimating the amount of energy in your meals and adjusting your portions accordingly.
Here is a short table you can use for a rough judgement of the amount of calories in a meal, depending on it's predominant nutrient type. Counting calories is good for losing weight, but is not by itself a recipe for healthy life. In order to have balanced diet rich in essential nutrients while staying below a certain calorie count, you can use a macro calculator to come up with a good mix of proteins, carbs and fats for your daily meals.
Do not forget that a decent amount of exercise can go a long way in reaching a healthy weight. I "Essentials of Exercise Physiology", fourth edition.
If you'd like to cite this online calculator resource and information as provided on the page, you can use the following citation: Georgiev G. Calculators Converters Randomizers Articles Search. Calorie Calculator Use this calculator to easily calculate the optimal calorie intake per day you need to keep your weight stable, or to gain or lose weight.
Unit system. Imperial feet and inches, pounds. Metric cm and meters, kg. Activity level. Sedentary little or no exercise Light exercise times a week Moderate exercise times a week High heavy exercise times a week Extreme very heavy exercise or physical job.
Share calculator:. Embed this tool! Optimal calorie intake Estimating your optimal daily calorie intake requires the estimation of your total daily energy expenditure TDEE which measures how much energy in kCal, kilocalories you expend during a typical day. How many calories do I need a day? Weight loss by calorie counting Asking the question "how many calories should I eat a day?
Calories in different nutrients Nutrient type Energy content Calories per grams Fats 9 kcal per gram kcal Ethanol drinking alcohol 7 kcal per gram kcal Proteins 4 kcal per gram kcal Carbohydrates 4 kcal per gram kcal Fiber 2 kcal per gram kcal Counting calories is good for losing weight, but is not by itself a recipe for healthy life.
References  Katch V.