How Many Calories Should I Eat To Lose Weight Calculator- Get Perfect Calculation Here

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.

More Protein


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

Carbohydrate Intake

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

Food Serving Size Calories
Apple 1 (4 oz.) 59
Banana 1 (6 oz.) 151
Grapes 1 cup 100
Orange 1 (4 oz.) 53
Pear 1 (5 oz.) 82
Peach 1 (6 oz.) 67
Pineapple 1 cup 82
Strawberry 1 cup 53
Watermelon 1 cup 50
Asparagus 1 cup 27
Broccoli 1 cup 45
Carrots 1 cup 50
Cucumber 4 oz. 17
Eggplant 1 cup 35
Lettuce 1 cup 5
Tomato 1 cup 22
Beef, regular, cooked 2 oz. 142
Chicken, cooked 2 oz. 136
Tofu 4 oz. 86
Egg 1 large 78
Fish, Catfish, cooked 2 oz. 136
Pork, cooked 2 oz. 137
Shrimp, cooked 2 oz. 56
Common Meals/Snacks
Bread, white 1 slice (1 oz.) 75
Butter 1 tablespoon 102
Caesar salad 3 cups 551
Cheeseburger 1 sandwich 285
Hamburger 1 sandwich 250
Dark Chocolate 1 oz. 155
Corn 1 cup 132
Pizza 1 slice (14″) 285
Potato 6 oz. 130
Rice 1 cup cooked 206
Sandwich 1 (6″ Subway Turkey Sandwich) 200
Beer 1 can 154
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
Kayaking 283 352 420
Softball/Baseball 289 359 428
Swimming (free-style, moderate) 397 492 587
Tennis (general) 397 492 587
Running (9 minute mile) 624 773 923
Bicycling (12-14 mph, moderate) 454 562 671
Football (general) 399 494 588
Basketball (general) 340 422 503
Soccer (general) 397 492 587

Energy from Common Food Components

Food Components kJ per gram Calorie (kcal) per gram kJ per ounce Calorie (kcal) per ounce
Fat 37 8.8 1,049 249
Proteins 17 4.1 482 116
Carbohydrates 17 4.1 482 116
Fiber 8 1.9 227 54
Ethanol (drinking alcohol) 29 6.9 822 196
Organic acids 13 3.1 369 88
Polyols (sugar alcohols, sweeteners) 10 2.4 283 68


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