This is a simple but highly accurate scientific calorie calculator, along with five evidence-based tips on how to sustainably reduce calorie intake. How many calories you need per day, depends on whether you want to maintain, lose or gain weight, as well as various factors such as your gender, age, height, current weight, activity levels, and metabolic health.
Reducing calories does not have to mean starving yourself. A few simple diets and lifestyle changes like exercise, proper hydration and increased protein and reduced carb intake can help you lose weight and feel satisfied.
Write down your details in the calculator below to figure out how many calories you would be devouring per day to either sustain or drop weight. The calculator is grounded in the Mifflin-St. Jeor equation, a method that has been shown to be an exact way of guesstimating calorie needs infrequent studies.
How Many Calories Would You Eat standardly?
An average woman needs to dine approximately 2000 calories each day to maintain, and 1500 calories to lose one pound of weight per week. An ordinary man needs 2500 calories to keep, and 2000 to lose one pound of weight per week.
This depends on numerous factors. These consist of age, height, current weight, activity levels, metabolic health, and quite a few others.
Eating More Protein Can Lessen Appetite, Cut Cravings and Increase the Number of Calories You Burn
As regards losing weight, protein is the ruler of nutrients.
Including protein to your diet is the unassuming, most effective and most delicious way to lose weight with slight exertion.
Reviews specify that protein upsurges metabolic proportion and helps hamper the need to eat. Because protein requires energy to digest, a high-protein diet can increase calories scorched by 80–100 calories each day.
Avoid Sugary Soft Drinks and Fruit Juices
Another reasonably easy change you can make is to eliminate liquid sugar calories from your diet. It embraces sodas, fruit juices, chocolate milk and other drinks with added sugar.
These products are likely the fattiest aspect of the modern diet, as your brain doesn’t list liquid calories correspondingly as solid calories.
Reduce Carbohydrate Intake, Especially Superior Carbs and Sugars
Cutting carbs is a very applied technique to reduce mass, as it reduces appetite and makes you eat fewer calories inevitably.
Studies have shown that eating a low-carb diet until chubbiness can make you cut about 2–3 times more weight than a calorie-restricted, low-fat diet. Not only that, but low-carb diets also have much other assistance for well-being, expressly for people with type 2 diabetes or metabolic syndrome.
But you don’t have to go low-carb. Only certify that you eat quality, fiber-rich carbohydrate sources, emphasizing on the whole, single-ingredient foods. If you survey real foods, the precise configuration of your diet becomes less critical. When we eat only some calories, our bodies compensate by saving energy, reducing weight. Therefore enduring calorie restraint can significantly diminish metabolism.
Calories in Common Foods
|Apple||1 (4 oz.)||59|
|Banana||1 (6 oz.)||151|
|Orange||1 (4 oz.)||53|
|Pear||1 (5 oz.)||82|
|Peach||1 (6 oz.)||67|
|Beef, regular, cooked||2 oz.||142|
|Chicken, cooked||2 oz.||136|
|Fish, Catfish, cooked||2 oz.||136|
|Pork, cooked||2 oz.||137|
|Shrimp, cooked||2 oz.||56|
|Bread, white||1 slice (1 oz.)||75|
|Caesar salad||3 cups||551|
|Dark Chocolate||1 oz.||155|
|Pizza||1 slice (14″)||285|
|Rice||1 cup cooked||206|
|Sandwich||1 (6″ Subway Turkey Sandwich)||200|
|Coca-Cola Classic||1 can||150|
|Diet Coke||1 can||0|
|Milk (1%)||1 cup||102|
|Milk (2%)||1 cup||122|
|Milk (Whole)||1 cup||146|
|Orange Juice||1 cup||111|
|Apple cider||1 cup||117|
|Yogurt (low-fat)||1 cup||154|
|Yogurt (non-fat)||1 cup||110|
* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram
Calories Burned from Common Exercises:
|Activity (1 hour)||125 lb person||155 lb person||185 lb person|
|Golf (using cart)||198||246||294|
|Walking (3.5 mph)||215||267||319|
|Swimming (free-style, moderate)||397||492||587|
|Running (9 minute mile)||624||773||923|
|Bicycling (12-14 mph, moderate)||454||562||671|
Energy from Common Food Components
|Food Components||kJ per gram||Calorie (kcal) per gram||kJ per ounce||Calorie (kcal) per ounce|
|Ethanol (drinking alcohol)||29||6.9||822||196|
|Polyols (sugar alcohols, sweeteners)||10||2.4||283||68|
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