Daily calorie intake male calculator
Work from home. Use this calorie calculator to determine how many daily calories your body needs to lose, gain, or maintain your weight. Male Female. Note: This calculator is very accurate in all but the very muscular will under-estimate calorie needs and the very fat will over-estimate calorie needs.SEE VIDEO BY TOPIC: How To Calculate Your Calorie Intake? (2 Easy Methods)
- Daily Calorie Intake Calculator
- Balancing Your Calorie Intake to Maintain a Healthy Weight
- Calorie Calculator – Daily Caloric Needs
- Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level
- Calorie Intake Calculator
- Calculate Your Daily Calories
- Calorie Calculator
- How Many Calories Should You Eat per Day to Lose Weight?
Daily Calorie Intake Calculator
Not everybody needs 2, calories a day. Your needs are highly individual and determined by much more than your workouts. Use this calculator to find out how many calories you really need. Reading a food label could give you the impression that everybody needs more or less the same things, in the same quantities, to be healthy. Not so! We all have different bodies, different goals, and different lifestyles, and the way we eat should reflect that. This calorie calculator will help you estimate the number of calories you're burning each day, and then help you determine a "target daily caloric intake" to aim for.
Once you have this number, you will be able to customize your nutrition to your physical goal, no matter if it's weight loss, muscle gain, or just being in better control of your health and the way you eat. Not sure which goal is right for you? Then start with "maintenance. It is roughly equivalent to your total daily energy expenditure TDEE , the number of calories you burn each day.
But remember, it's just an estimate! Many of us either dramatically overeat or undereat on a day-to-day basis, and simply trying "maintenance" on for size for a few weeks can be an eye-opener that helps get us on track.
This is also why many nutritionists say before you ever think of cutting below maintenance—into what is known as a caloric deficit—you should spend some time simply tracking how you eat now, and then see how it feels to eat at maintenance.
But let's say you're definitely ready to lose a few extra pounds. Then by all means, select "fat loss. That may not sound like a big deficit, but it can be enough! And cutting more than that is almost never the place to start. Now, it's commonly believed that the calorie equivalent to 1 pound of fat is 3, calories. Many people will push the envelope even further, decreasing their calories by 1, or more. However, this math doesn't always match up with reality.
Cutting too much, too quickly could lead to weight loss in the short term, but without adequate fuel, you could feel awful and see your results come to a screeching halt, as Krissy Kendall, Ph. It can also lead to poor quality workouts, or not having the energy to work out at all. These drastic caloric changes can end up creating even more drastic metabolic shifts, or what's known as "yo-yo dieting. There are plenty of people who can maintain a healthy body composition without ever counting.
But for many others, it is incredibly valuable. Registered dietician Susan Hewlings, Ph. For one, it gives you an objective way to compare very different meals and make informed decisions about overall portion sizes. These can be some of the most difficult nutrition decisions to make! But it's still extra calories a day—and of pure sugar, at that. Consumed regularly, that's enough to make a difference in how you look and feel—maybe up to 15 pounds of weight gain in a year.
While counting calories is a great place to start, the quality of your food, the balance of macronutrients, and the type and amount of activity in your life also matters plenty! So along with your caloric target, consider:. Calories aren't just calories! They're actually values that come from the macronutrients protein, fats, and carbohydrates as well as alcohol. Splitting your caloric intake into a tried-and-true ratio is the next step after determining how many you need.
We created a nine-video course, Bodybuilding. For weight loss :. For muscle gain :. Fat burners and pre-workout supplements are popular choices for people looking to lose weight. Creatine is a staple choice for people trying to gain weight. And protein is often a high priority for both camps.
We've created guides to each:. If you've been eating less than you burn for a while, or if you feel like your body has stopped responding to a deficit, then the answer may not be to continue cutting. Instead, you may want to consider reverse dieting. Here's why this approach works. You need to eat fewer calories than you burn to lose fat. However, if you restrict your energy intake for too long, this can eventually slow your metabolism in a process called "metabolic adaptation," which makes it difficult to continue losing weight.
To combat metabolic adaptation, you can gradually increase your caloric intake in order to raise your metabolism. Even though it sounds a little crazy to increase calories to lose weight, this ultimately helps you burn more calories. To create an effective reverse diet, you could also do less cardio and more weight training, which will further optimize your metabolism to build muscle and shed fat. If you've reached a point with your dieting where you think you may need to reverse diet, do it strategically, like how registered dietician Katie Coles recommends in the article "The Ultimate Guide to Reverse Dieting," to maximize your results.
In order for you to get the most out of the calculator, and macronutrients as well, you need to be able to match it up to the foods you eat. You can do this using food labels, or by weighing out your food and using one of the many online nutritional databases. Weighing food may seem like a lot of counting and not much fun, but it gets easier over time.
Fitness coach Vince Del Monte says in "From Here to Macros: 4 Steps to Better Nutrition" that you quickly learn to "eyeball" quantities after just a few weeks of practice. Whenever you're taking a peek at a nutritional label, the first number you want to know is the serving size. This is usually near the top of the chart. All the information that follows is based on that serving size. Sometimes serving size reflects an entire product, but it usually represents a portion of a product. It's an estimation of the average portion a person eats.
Measure the portion size you actually do eat, and compare that to the serving size on the label. Is it more, less, or the same? So, when you eat a cup of a product with a serving size of half a cup, you will then double all the following nutritional information protein, sodium, fat, etc.
You can achieve some amazing results by simply changing the way you eat. But adding in activity, both in the form of exercise and non-exercise activity, can definitely help you tip the scales even further in your favor. It's common for someone who is looking to lose weight to start exercising with an eye toward burning as many calories as possible.
They see this as the best way to boost total daily energy expenditure TDEE , which is the amount of calories they burn each day. However, as Susan Hewlings, Ph. If that's your goal each time you step foot in the gym, well, that's an easy way to start hating exercise—and stop doing it.
A better approach is to simply focus on exercising consistently, incorporating both cardio and weight training, and following a nutritional approach that you can sustain long term. That means no drastic deficits! This approach will help you build lean muscle, which will help you burn calories, even while your body is at rest.
Then, when you're outside of the gym , focus on adding in low-impact activity whenever and wherever possible.
Walk or bike rather than drive. Do yardwork or housework. Stand rather than sit. Foam roll or stretch while you watch TV," Hewlings recommends. But research has shown that it adds up quickly in terms of calorie burn. Along with a reasonable, consistent approach to weight training and cardio, it might be all you need.
The number this calculator gives you is important, but it's just one part of the recipe for lasting weight control and health. Take an overall approach, and you can not only achieve results, but keep them for the long term! Adam Eyal is the editor at FringePursuits. This calorie calculator can be the launch pad on your mission toward better health!
Create your own user feedback survey. Calorie Calculator Age. Male Female. Feet Meters. Pounds Kilograms. Fat Loss. Muscle Gainz. Lightly active moderate exercise but sedentary job. Moderately active intense exercise but sedentary job. Very active moderate exercise and active job. Extra active intense exercise and active job.
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Balancing Your Calorie Intake to Maintain a Healthy Weight
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. The following converter can be used to convert between Calories and other common food energy units.
One-size-fits-all calorie recommendations do not work. They must be customized to each individual. To accurately determine your daily calorie amount above, enter your current weight, age, height, and gender into the calculator. Do your best estimate of how much exercise you will be doing. The results will show how many calories you may eat in order to maintain or lose weight.
Calorie Calculator – Daily Caloric Needs
In addition, a need to lose, maintain, or gain weight and other factors affect how many calories should be consumed. Estimated amounts of calories needed to maintain calorie balance for various age and sex groups at three different levels of physical activity are provided in Table A These estimates are based on the Estimated Energy Requirements EER equations, using reference heights average and reference weights healthy for each age-sex group. For children and adolescents, reference height and weight vary. For adults, the reference man is 5 feet 10 inches tall and weighs pounds. The reference woman is 5 feet 4 inches tall and weighs pounds. Estimates range from 1, to 2, calories per day for adult women and 2, to 3, calories per day for adult men. Within each age and sex category, the low end of the range is for sedentary individuals; the high end of the range is for active individuals. Due to reductions in basal metabolic rate that occur with aging, calorie needs generally decrease for adults as they age. Estimated needs for young children range from 1, to 2, calories per day, and the range for older children and adolescents varies substantially from 1, to 3, calories per day, with boys generally having higher calorie needs than girls.
Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level
Not everybody needs 2, calories a day. Your needs are highly individual and determined by much more than your workouts. Use this calculator to find out how many calories you really need. Reading a food label could give you the impression that everybody needs more or less the same things, in the same quantities, to be healthy. Not so!
Below is a simple but highly accurate scientific calorie calculator, along with five evidence-based tips on how to sustainably reduce your calorie intake. Enter your details in the calculator below to figure out how many calories you should be eating per day to either maintain or lose weight. The calculator is based on the Mifflin-St.
Find out your recommended calories requirement for the day with the Calorie Calculator. All Rights Reserved. Home Programmes Font Sizes:. Calorie Calculator Find out your recommended calories requirement for the day with the Calorie Calculator.
The daily calorie intake calculator estimates your daily calories requirements in order to maintain, lose or gain weigh based on your BMR weight, height, age and gender and physical exercise level. BMR Basal Metabolic Rate represents an estimate of calories burned while resting and it is measured in kilo joules per hour per kilogram of body mass. A restful state refers to the energy sufficient only for the functioning of the vital organs: the heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, brain and skin. The referenced formulas used to calculate the daily calorie expenditure based on physical activity levels are listed below along with a section on calories burned based on specific physical activity type. The following table enables calculation of an individual's recommended daily Kilocalorie intake to maintain current weight.
Calorie Intake Calculator
Our calorie calculator will tell you how many calories you need to consume each day to maintain your current weight. Are you looking to maintain your current weight? Then choose a daily activity level from the available pull-down menu. Enter how much you'd like to gain or lose and a time period that you would like to achieve your goal. If you do not want to change your weight then leave the weight loss setting at 0. The above should give a fairly accurate calorie number for reaching your goal, but to get a most accurate Total Daily Energy Expenditure TDEE , get your body composition tested and enter your stats in the "body fat percentage" field.
Calculate Your Daily Calories
How Many Calories Should You Eat per Day to Lose Weight?