Smart Calorie Calculator
Here is a quick and easy scientific calculator that will calculate your daily calorie needs. It also includes five proven tips to help you reduce your calories.
Use the calculator to calculate how many calories you need each day to maintain, gain or lose weight depending on your activity level.
The calculator is based upon the Mifflin–St Jeor formula, which has been proven to be accurate in estimating calorie requirements.
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How many calories per day should you consume?
This question is dependent on many factors such as your age, height, current body weight, activity level, metabolic health, and other factors.
Losing weight is possible by reducing your calorie intake to 500 calories less than your body requires to maintain your weight. This will allow you to lose approximately 1 pound (0.45kg) per week.
These are the average calorie ranges that take into account these factors.
An average moderately active woman between 26 and 50 years old needs to consume 2,000 calories daily to maintain her weight, and 1,500 calories daily to lose one pound (0.45kg) per week.
Active women who walk more than three miles per day need to consume at least 2,200 calories daily to maintain their weight. They also need to consume at least 1,700 calories per week to lose 1 pound (0.45kg).
In their 20s, young women have higher calorie requirements. To maintain their weight, they need approximately 2,200 calories daily.
Women over 50 require fewer calories. For a moderately active woman, over 50 years old, she needs approximately 1,800 calories per daily to maintain her weight. She also needs 1,300 calories per days to lose one pound (0.45kg) per week.
These figures do not apply to pregnant and nursing women, who have significantly higher calorie requirements.
An average moderately active male between 26 and 45 years old needs 2,600 calories per days to maintain his weight, and 2,100 calories daily to lose 1 (0.45kg) pound each week.
Active men who exercise more than 3 miles per hour may need 2,800-3000 calories per day to maintain their weight, and 2,300-2500 calories per week to lose 1 pound (0.45kg) of weight.
The energy requirements of young men between the ages of 19 and 25 are higher. To maintain their weight, they need an average of 2,800 calories per day and as much as 3,000 if they are active. Young men who are moderately active should consume between 2,300 and 2,500 calories per day to lose 1 pound (0.45kg) each week.
As men age, their energy needs decline. Average men who are moderately active need 2,400 calories daily between the ages 46 and 65. After 66 years, the average male’s daily calorie intake drops to around 2,200 calories.
Children’s calorie requirements can vary depending on their age, size and level of activity.
The average toddler needs 1,200-1,400 calories daily, while the average teenager is able to consume 2,000-2,800 calories each day. Active teenage boys require even more.
Children who grow and develop normally and are active in physical activity often don’t have to count calories. Most moderately active children eat what they need, provided that there are a variety of healthy choices.
What is a calorie?
Calories are units that measure energy. Calories are used to measure energy in foods and beverages. You need less calories each day to lose weight.
How can you reduce your calorie intake
Calories simply represent energy. You need to eat more calories than you expend in order to gain weight. You can lose weight if your calories are greater than your intake.
Cutting calories and not considering what foods you eat are usually not sustainable ways to lose weight. For example, opting for more nutritious foods is better for your health than choosing nutrient-poor options.
Although it may work for some, many people end up hungry and revert back to their old ways.
It’s a good idea to make some permanent changes that will help you maintain a calorie deficit over the long-term, without feeling hungry.
These lifestyle and eating changes, which are based on evidence, have been proven to reduce weight.
1. Increase your intake of protein
Protein is the best option for losing weight.
It is easy to lose weight by adding protein to your diet.
Studies have shown that protein can increase your metabolism and curb your appetite.
High protein diets can help you to burn more calories because protein needs energy to be metabolized.
Protein can help you feel fuller for longer periods of time and reduce your daily calories. A study from a previous time showed that people who consumed 30% of their calories from protein ate 441 less calories per day.
In other words, protein can help you increase your calories and decrease your calories. Protein can also be used to combat cravings.
One 2011 study found that 25% of daily calories from proteins reduced obsessive thoughts and cravings for food by 60%.
Consider increasing your protein intake if you are looking to lose weight quickly and easily.
It can help you lose weight and prevent or reduce weight gain.
2. Avoid sugary soft drinks, fruit juices and other sweetened beverages
Eliminating liquid sugar calories is another easy way to make a change in your diet.
This includes sodas and fruit juices as well as chocolate milk and any other beverages that contain added sugar.
Your brain does not register liquid calories the same way as it registers solid calories.
This is why sugary sodas don’t automatically make your brain eat less of other foods.
Studies have shown that sugary beverages are strongly associated with an increased risk of obesity. One study of children showed a 60% increase in risk for every daily intake of sugar-sweetened beverages.
Sugar can cause more harm than weight gain. Sugar can cause adverse effects to your metabolic health.
Eating fruits isn’t as harmful as eating fruit juices or sweetened drinks. Eating large quantities of sugar or sugary drinks can cause health problems in many ways.
These beverages are not necessary for your health. The long-term benefits of avoiding them could be significant.
3. Get more water
A simple trick to lose weight is to consume more water.
Research has shown that drinking water may increase your ability to burn calories for as long as 90 minutes.
You may burn approximately 96 calories per day by drinking eight 8-ounce glasses (2 Liters) of water each day.
Recent studies have shown that drinking water does not increase your calorie intake.
Even more important is the timing of your water intake. Drinking water right before meals can help to reduce hunger.
One 12-week study found that people who drank 17 ounces (0.5 Liters) of water 30 minutes before eating lost 44% more weight.
Drinking more water before meals can help you lose weight if it is combined with a healthy diet.
Caffeinated drinks, such as green tea and coffee , can help to boost metabolism, at least temporarily. This is linked to weight loss and maintaining it.
4. Lift weights and exercise
Your body will compensate for consuming less calories by storing energy and thereby burn fewer calories.
Long-term calorie restrictions can reduce your metabolism.
It can also lead to muscle loss. Your metabolism is influenced by muscle, which can lead to a decrease in metabolic activity.
This effect can only be prevented by exercising your muscles and lifting weights.
This has been repeatedly proven to stop muscle loss and slow down metabolism during long-term calorie restrictions.
It is important to strengthen and maintain your muscles while trying to lose weight.
You can do bodyweight exercises at home if you don’t have the time to go to a gym.
Cardio, such as walking, swimming or jogging can be beneficial — not only for weight loss, but also for optimal health and well-being.
Exercise has many other benefits than weight loss. These include increased energy and longevity, lower risk of developing diseases, and a better quality of life.
5. Reduce refined carb intake
Cutting carbs can help you lose weight. It reduces your appetite and helps you eat less calories.
Studies show that a low-carb diet can help you lose up to two to three times as much weight than a low-calorie, low-fat diet.
Low carb diets also have many other health benefits, especially for those with type 2 diabetes and metabolic syndrome.
You don’t need to eat low-carb. You should eat whole, single-ingredient food and quality carb sources.
Whole foods are more important than the composition of your diet.
The bottom line
The number of calories you need each day will depend on your goals, including whether you want to lose, gain, or maintain your weight. There are also other factors like gender, age and height.
You don’t have to eat less calories. You can lose weight by making simple lifestyle and dietary changes such as exercising, proper hydration, and increasing your intake of protein.