CALCULATE YOUR OPTIMAL CALORIES
Imperial
Metric
Basic Information
Activity Level
Goals
Your results:
0
calories/day

Calorie calculator daily

The Calorie calculator daily can be used to estimate how many calories a person should consume per day. This calculator can also provide some basic weight-gain or weight-loss advice.Here is a simple but highly accurate scientific calorie calculator daily, as well as several evidence-based suggestions for reducing your calorie intake over time. Enter your information into the calculator below to determine how many calories you should consume each day to maintain or lose weight [1].

Calorie calculator daily

back to menu ↑

What exactly are calories?

A calorie is a unit of measurement for energy. Calories are commonly used to calculate the amount of energy in foods and beverages. You must eat less calories than your body burns each day in order to lose weight.

back to menu ↑

How Many Calories Should You Consume Per Day to Lose Weight?

The answer relies on a variety of factors, including your age, height, current weight, activity level, and metabolic health, among others.

When attempting to lose weight, a good rule of thumb is to consume 500 less calories than your body requires to maintain your present weight. This will assist you in losing approximately 1 pound (0.45 kg) of body weight per week. The average calorie ranges that take these considerations into account are listed below [2].

back to menu ↑

Calorie calculator daily for males

The average, moderately active male aged 26–45 requires 2,600 calories per day to keep his weight and 2,100 calories per day to lose 1 pound (0.45 kg) each week.

Active males who walk more than three miles per day may need 2,800–3,000 calories per day to keep their weight and 2,300–2,500 calories per day to shed 1 pound (0.45 kg) every week.

Young men between the ages of 19 and 25 have increased energy requirements. They need an average of 2,800 calories per day to keep their weight, and up to 3,000 if they are physically active. Moderately active young men should eat 2,300–2,500 calories per day to lose 1 pound (0.45 kg) every week.

Men’s energy requirements decrease as they age. Moderately active males between the ages of 46 and 65 require an average of 2,400 calories each day. After 66 years, the average man’s calorie requirements drop to around 2,200 calories per day.

back to menu ↑

Calorie calculator daily for Female (Women)

A moderately active woman between the ages of 26 and 50 requires roughly 2,000 calories per day to maintain her weight and 1,500 calories per day to lose 1 pound (0.45 kg) every week.

Women who are physically active and walk more than 3 miles per day will need to consume 2,200 calories or more per day to maintain their weight and at least 1,700 calories per week to shed 1 pound (0.45 kg).

Young women in their early twenties have increased calorie requirements. They need approximately 2,200 calories each day to maintain their weight.

Women over the age of 50 often require fewer calories. A moderately active woman over the age of 50 requires approximately 1,800 calories per day to maintain her weight and 1,300 calories per day to shed 1 pound (0.45 kg) every week.

These calculations do not apply to pregnant or lactating women, who have much higher calorie requirements.

back to menu ↑

Calorie calculator daily for Children

Children’s calorie requirements vary greatly depending on their age, size, and activity level.

A child requires 1,200–1,400 calories per day, but a moderately active teenager requires 2,000–2,800 calories per day. Active adolescent boys needed considerably more.

Children who are typically growing and developing and who engage in regular physical activity do not usually need to watch calories. When given a variety of healthful eating alternatives, most moderately active children eat the quantity of food their bodies require.

back to menu ↑

How to Reduce Calorie Consumption

Calories are just a unit of measurement for energy. You must consume more calories than you expend in gaining weight. In contrast, if you burn more calories than you ingest, you will lose weight.

However, decreasing calories without evaluating what meals you eat is rarely a lasting approach to losing weight. Picking more nutrient-dense foods, for example, will help your health more than choosing nutrient-poor foods.

Though it works for some, the majority of people become hungry and eventually relapse to their old habits. As a result, it is strongly advised that you adopt a few more permanent changes to assist you maintain a calorie deficit in the long run without feeling starving.

back to menu ↑

Eat more protein

We frequently hear that if we want to reduce weight, we should eat less. But, according to Professor Ormsbee, there is one thing we should eat more of: protein.

Protein is the single most important nutrient for losing weight and improving body appearance. A high protein diet increases metabolism, decreases hunger, and alters many weight-regulating hormones.

Protein can help you reduce weight and belly fat through a variety of processes. If you’re trying to lose weight, you might want to consider including extra protein in your diet. One of the primary hazards of starting a diet or purposely eating less calories is decreasing muscle mass [3].

protein for Calorie calculator daily

While you will decrease body fat, you may also lose a significant amount of muscle. In the long run, this affects your body composition since muscular mass helps you burn calories, stay active, and be healthy. Even with severe caloric restriction, research shows that it is possible to maintain muscle mass while decreasing fat mass. To do this, you will most likely need to consume more protein than you are used to [4].

back to menu ↑

Avoid sugary soft drinks 

According to a review published in the “International Journal of Obesity” in 2008, drinking too many sugary drinks may play a significant impact in obesity and heart disease [5].

Sugar-sweetened beverages (SSBs), particularly carbonated soft drinks, may be a major contributor to the obesity pandemic due to their high added sugar content, low satiety, and insufficient compensation for overall energy [6]. Sodas, fruit juices, chocolate milk, and other sugar-sweetened beverages fall within this category.

Liquid calories are not registered by your brain in the same way that solid calories are. As a result, drinking sugary soda does not immediately cause your brain to compensate by causing you to eat fewer calories elsewhere. Sugary drinks have been related to an increased risk of obesity in studies, with one research in youngsters finding a 60% increased risk for each daily dose of a sugar-sweetened beverage.

back to menu ↑

Drink more water

The human body is made up of roughly 60% water. The 8×8 rule suggests that you drink eight 8-ounce (237-mL) glasses of water every day. Although there is little science behind this particular rule, staying hydrated is important [7]. 

Water intake calculator

It is vital to understand water use patterns. The amount of water consumed each day will also impact the amount of minerals consumed. The daily aqueous fluid ingestion need of an individual can be generally equated to the mandatory water losses plus sweat/perspiration losses caused by increasing physical effort and environment. 

Water intake and hydration demands have been evaluated by WHO (2003) and others (ILSI 2004) under a variety of settings.  WHO and regulators often use an assumed water intake of 2 liters per day for adults when calculating drinking water guidelines and standards. Physical activity, particularly in hot weather, can considerably increase water consumption. Sweat rates can reach 3–4 liters per hour, with rates varying according to work/exercise intensity and duration, age, gender, training/conditioning, heat acclimation, ambient temperature, humidity, wind velocity, cloud cover, and apparel [8].

The importance of hydration in health maintenance is becoming more widely understood. Hydration needs differ from person to person, based on physical activity, environmental circumstances, food habits, alcohol consumption, health concerns, and age. Elderly people are more likely than adults to become dehydrated. Dehydration in the elderly is caused by both a decrease in liquid intake and an increase in liquid losses [9].

back to menu ↑

Exercise and lift weights

When you consume fewer calories, your body compensates by conserving energy, causing you to burn less calories. This is why calorie restriction for an extended period of time can dramatically impair your metabolism.

Furthermore, it can result in muscular mass loss. Because muscle is metabolically active, this can further lower your metabolism. The only established way to avoid this effect is to work out your muscles by lifting weights. This has been demonstrated time and time again to prevent muscle loss and to keep your metabolism from slowing down during long-term calorie restriction.

In addition to decreasing fat, it is critical to maintain or improve your muscles when trying to lose weight. If you can’t go to the gym, try doing bodyweight exercises at home, such as pushups, squats, and situps.

Walking, swimming, or jogging, for example, can be beneficial not just for weight loss but also for overall health and well-being. Aside from dieting, one of the most prevalent tactics used by persons attempting to lose weight is exercise. It burns calories, which is important for weight loss. Exercise has been linked to a variety of other benefits, including increased mood, stronger bones, and a lower risk of numerous chronic diseases, in addition to weight loss.

back to menu ↑

Reduce your refined carb intake (low-carb diet)

Carbohydrates offer energy to the body, but not all carbohydrates are created equal. Refined carbohydrates do not provide long-lasting energy, and eating too many of them might lead to health concerns. Carbohydrates are an essential component of a well-balanced diet. Carbohydrates that have not been treated contain fiber, vitamins, and minerals. However, digesting them removes nutrients and yields refined carbs, sometimes known as empty carbohydrates or empty calories.

7 Low-Carb Tips to Make You Feel Full All Day

Refined carbohydrates have extremely little vitamins and minerals. Because refined carbohydrates are swiftly processed by the body, they do not provide long-lasting energy and can cause blood sugar spikes. Your experience with beginning and maintaining a low-carb diet will be unique. Some people may not know how to cut carbs, while others may find it tough to begin but can easily motivate themselves once they begin to see results. Some people start off strong, but find it difficult to stick to their diet if they have hurdles along the road or do not see fast benefits.

You may not notice or feel the benefits of a low-carb diet until you have reached your body’s optimal carbohydrate level. That isn’t to suggest you won’t notice a difference in the way your body looks, feels, and moves after you start eating low-carb. You just need to determine what you require to feel confident in your strategy and stick with it long term [10].

Cutting carbs is a very effective approach to lose weight since it suppresses your appetite and causes you to consume less calories. According to studies, following a low carb diet until satiety can cause you to lose two to three times as much weight as a calorie-restricted, low fat diet. Furthermore, low carb diets have numerous health benefits, particularly for patients with type 2 diabetes or metabolic syndrome [11].

back to menu ↑

In conclusion

The number of calories you require each day is determined by whether you want to keep, lose, or gain weight, as well as other criteria such as your age, gender, height, present weight,  metabolic health, and activity level.

Decreasing Calorie does not imply starvation. Simple dietary and lifestyle modifications, such as exercising, staying hydrated, and increasing your protein intake, can help you lose weight and feel pleased.

back to menu ↑

References:

[1] Calorie Calculator

[2] How Many Calories Should You Eat per Day to Lose Weight?

[3] Going on a Diet? Eat More Protein While Cutting Calories

[4] How Protein Can Help You Lose Weight Naturally

[5] Does Diluting Sugary Drinks Lessen Calories?

[6] Intake of sugar-sweetened beverages and weight gain: a systematic review

[7] 7 Science-Based Health Benefits of Drinking Enough Water

[8] World Health Organization. Nutrients in drinking water. No. HO/SDE/WSH/05.09. World Health Organization, 2005

[9] Types and Characteristics of Drinking Water for Hydration in the Elderly

[10] 10 Tips for Cutting Carbs

[11] The effects of a low-carbohydrate diet on appetite: A randomized controlled trial

 

 

 

Social Share Buttons and Icons powered by Ultimatelysocial
Weight Loss Tools
Logo
Compare items
  • Total (0)
Compare