This content does not have an Arabic version. See more conditions. Javascript is required in order to use this web app. Calorie Calculator. Switch to Metric Units Age years Height ft. Pounds Kilograms. Maintain Current Weight. Lose Weight. Gain Weight. Sedentary Little or no exercise. Here are your next steps to lose weight: 1. Pick a weight-loss workout plan. Shortcut to Shred. Alpha M's Tailored. Lean at Home. Here are your next steps to gain muscle: 1. Pick a muscle-building workout plan.
Shortcut to Size. Kris Gethin Muscle Building. Modern Physique. Garage Gains. Here are the next steps on your journey to customize your nutrition: 1.
Pick a workout plan. Home Body. Maintain current weight First time counting calories? Lose weight If you know that you're ready to lose a few pounds and you've counted calories before, select "lose weight. Gain weight Gaining weight—especially as muscle—sounds easy enough.
Here's how to figure out what's right for you: Sedentary: You work at a desk job and you don't do much housework, walking, or exercising.
Lightly active: You don't exercise much, but you go for walks times per week and are on your feet doing housework during some of the day. Moderately active: You exercise times a week and stay moving throughout the day with non-exercise activities.
Very active: You exercise intensely or play vigorous sports on most days. Extra active: You exercise intensely or play vigorous sports nearly every day, including occasional "two a days.
Here's how it works: Calculate basal metabolic rate BMR , or the calories your body burns simply by being alive. What Does 2, Calories Look Like? Ever wondered what 2, calories looks like? This is why most of us reach a weight loss plateau. You often find that the nearer you get to your goal weight or body fat percentage — the harder things get! The 7 Day zig-zag provides a suggestion for daily calories that will keep your body guessing — and increase your chances of continual weight loss.
It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels. Health authorities do set some baselines — these are calories per day for women, and calories per day for men.
Or someone who is tall, muscular, and exercises a lot? Try not to lower your calorie intake by more than calories below maintenance. Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect. Try to gradually lower calories. A sudden drop such as calories or more can cause your metabolism to slow. Learn to eat slowly — research shows that faster eaters are heavier people 1.
You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns. As your exercise level was already factored into the equation, there is NO NEED to subtract calories burned by exercise. For you this could mean a brisk walk, for others it could be a slow jog. It could be a session of weight-bearing exercises. Intense exercise can be defined as an hour of elevated heart rate however intense workouts such as a series of body weight exercises or heavy weights with little or no breaks are considered intense even when only a shorter duration.
Estimating your exercise can be very arbitrary. The three equations used by the calculator are listed below:. The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor generally 1.
As such, in order to lose 1 pound per week, it is recommended that calories be shaved off the estimate of calories necessary for weight maintenance per day. For example, if a person has an estimated allotment of 2, calories per day to maintain body-weight, consuming 2, calories per day for one week would theoretically result in 3, calories or 1 pound lost during the period.
It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight. It is inadvisable to lower calorie intake by more than 1, calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism.
Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy.
Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself. Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat putting the participant in a worse state than when beginning the diet.
As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber intake as well as other nutritional necessities to balance the needs of the body. Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:. The above steps are an attempt at the most basic form of calorie counting. Calorie counting is not an exact science, and can be as complex as you want to make it.
The above does not consider the proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients fats, proteins, carbohydrates , some balance is certainly advisable, and different foods have been found to have different effects on health, feelings of hunger, and number of calories burned. Generally, minimally processed plant and animal foods tend to be more conducive to healthy weight loss and maintenance.
There are many approaches to weight loss and there is no set ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others.
That being said, one of the most commonly effective weight loss methods is counting calories. In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative.
However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss. For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss.
Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food. While the increase in burned calories may be marginal, foods that are more difficult to digest such as vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods.
Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months. As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes.
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