Calorie Calculator

It is the Calorie Calculatorcan be used to calculate the amount of caloriesa person has to consume each day. This calculator can also provide an easy guideline for gaining or losing weight.

Food Energy Converter

The converter listed below may be employed to convert Calories as well as other popular units of energy for food.

Related:BMI Calculator | Body Fat Calculator | Ideal Weight Calculator

That Calorie Calculator is founded on several equations and the calculations of the calculator are based upon an estimated average. It is based on the Harris-Benedict Equation was one of the earliest equations that were used to calculate the basal metabolism rate (BMR), which is the amount of energy used each day in rest. The equation was updated in 1984 to be more accurate and used from 1984 until 1990, when that was when the Mifflin-St Jeor Equation was introduced. The Mifflin-St . Jeor Equation is also able to calculate BMR and has been shown to be more accurate than the updated Harris-Benedict Equation. This equation, called the Katch-McArdle Formula is slightly different in that it calculates the resting day Energy expenditure (RDEE) which takes lean body mass into consideration, something is not something neither Mifflin-St Jeor nor the Harris-Benedict Equation can do. Of the equations, the Mifflin-St Jeor Equation is considered the most accurate formula for calculating BMR with the exception that this equation Katch-McArdle Formula can be more accurate for those who are less slender and know how much body fat their bodies have. The three equations used to calculate BMR are as follows: here: Mifflin-St Jeor Equation:For men:BMR = 10W + 6.25H + 5A + 5For women:BMR = 10W + 6.25H - 5A - 161 Revised Harris-Benedict equation:For men:BMR = 13.397W + 4.799H + 5.677A + 88.362For women: BMR = 9.247W + 3.098H 4.330A + 447.593 4.330A + 447.593 Katch-McArdle Formula:BMR = 370 + 21.6(1 + F)W

where:
W is the body weight in kg
H is the height of the body in centimeters
A is age
F is body fat measured in percent

The result of such equations is approximate amount of calories consumed by a person during the day to maintain their weight, when they're at the level of rest. The number is multiplied by an exercise factor (generally 1.2-1.95) that is based on the average level of physical exercise, to obtain a more realistic amount to maintain body weight (since individuals tend to be less at rest throughout the course of an entire day). 1 pound or 0.45 kg, equates to approximately 3,500 calories. As such, in order losing 1 pound each weeks, it's recommended to have 500 calories be shaved off the total calories necessary for weight loss each day. For example, if a person is estimated to consume a total of 2500 calories daily to maintain their body weight, eating the equivalent of 2,000 calories daily for a week will theoretically mean 3500 calories (or 1 one pound) per week.

It is vital to remember that exercising and eating right is widely accepted as being the best way to lose weight. It is not advised to decrease calories consumed by more than 1,000 calories per day, since losing more than 2 pounds per week may be unhealthy, and can result in the opposite effect in the near future due to reducing metabolism. A loss of more than 2 pounds every week will likely result in muscle loss, which in turn lowers BMR as the more muscle mass means an increase in BMR. Loss of weight excessively can result from dehydration, which is unhealthy. Additionally, especially when you exercise in conjunction with dieting maintaining a healthy and balanced diet is vital, as the body requires to be able to sustain its metabolism and replenish. In the absence of the nutrients it requires as part of heavily unhealthy diets can result in serious negative effects, and weight lost in the manner described above has been proven in some studies to be not sustainable, because the weight is typically recovered in the form fat (putting the participant in a worse state than they were before beginning their diet). So, in addition to monitoring the intake of calories it is vital to maintain levels of fiber intake as well as other nutritional needs to balance the body's demands.

Calorie Counting as a Means for Weight Loss

Calorie counting in the hope of losing weight, on the simplest of levels, can be broken down into just a few basic steps:

1. Determine your BMR using one of the equations. If you are aware of the percentage of your body fat as a percentage, your Katch-McArdle Formula might be a more precise depiction that of your BMR. Be aware that the numbers derived using these equations represent approximations and subtracting exactly 500 calories from your BMR doesn't mean it will result in exactly 1 loss of a pound per week. it may be less, or even greater!
2. Set your weight loss goals. Keep in mind that 1 pounds (~0.45 kg) equals approximately 3500 calories, and reducing the daily caloric intake compared to the suggested BMR of 500 calories each day could theoretically lead to a loss of 1 per week. It is usually not recommended for you to shed more than 2 pounds per week , as it could have adverse health consequences, i.e. set a goal for a daily calorie loss of approximately 1000 calories per day. Talking to your doctor or the registered diettician and nutritionist (RDN) is advised if you intend losing more than two pounds every week.
3. Choose a method to track your calories and the progress you make towards your goals. If you're using an Android phone there are numerous easy-to-use applications that can help you keep track of calories or exercise the progress you make, among other things. Many, if not all of these, have estimates of calories in a variety of brand-name food items or food items served at restaurants and if not they are able to estimate calories based on the amount of each of the components in the food items. It isn't easy to have a clear understanding of the proportions of food items and the calories they provide - this is the reason that measuring calories (as as well as any other strategy) is not suitable for anyone. However, if take care to measure and keep track of the amount of calories in some of your regular meals it will be much easier to calculate accurately the calorie content without the need to weigh or measure your food every single time. There are also websites that can assist you to accomplish the same thing, however If you prefer doing it manually maintaining an Excel spreadsheet, in addition to a pen, journals are certainly options.
4. Keep track of what you're doing over time, and implement changes to help you reach your goals as needed. Keep in mind that weight loss isn't the sole indicator of fitness or health and you must take other factors such as fat and. gains in muscle too. It is also recommended that measurements be conducted for longer periods of time such as the course of a week (rather that daily) as large variations in weight may occur dependent on your water intake or the time of the day. It is also recommended to make measurements in consistent circumstances, for example, you weigh yourself the moment you wake up and before breakfast, and not at different times throughout the day.
5. Continue to work hard!

The steps above represent an attempt to create the most basic kind of calorie counting. Calorie counting is not an exact science, but could be as complex as you like it. The above doesn't take into consideration the percentage of macronutrients consumed. While there isn't a certain, ideal percentage of macronutrients (fats or proteins, carbohydrates) there is a certain balance definitely recommended, and various foods have been discovered to impact health differently, feelings of hunger, and number of calories consumed. In general, foods that are minimally processed and animal foods tend to favor maintaining and losing weight in a healthy way.

There are a variety of approaches to weight loss, and there's no standard method that works for everyone this is the reason why numerous diets and workout plans are available. While certain strategies are more effective for each person but not all weight loss strategies are alike, and research indicates that certain strategies are more beneficial than others. This being said, one of the most commonly effective techniques for weight loss is counting calories. It is a simple concept, calories consumed minus calories used will result in weight gain if the result is positive, and weight loss if it is negative. But this isn't an accurate representation, and numerous other factors play a impact on healthy weight loss that is sustainable. For instance, there are different studies that question the issue of whether the type of calories or foods consumed, and how they're consumed, affects weight loss. Studies have shown that foods which require a person to chew more and take longer to process lead to the body burning more calories which is sometimes referred to as the thermic effect food. Although the increase in burned calories could be small but foods that are difficult to digest like vegetables are generally healthier and offer more nutrients for fewer calories than processed food items.

It is in line with the idea that when it comes to weight loss, only net calories are the most important factor but not their source as well, there are some instances, such as for instance the Twinkie diet, in which an individual who only measured calories as they ate a variety of cakes and snacks was able to shed 27 pounds over two months. While this may be as effective as it can be, it's not suggested. Although the patient didn't seem to suffer any noticeable adverse health consequences in this specific case, there are other less measurable factors that should be considered , like the negative long-term effects from this diet on the possibility of developing cancers, heart disease and diabetes. However, ignoring efficiency and health, prolonged, substantial decrease in caloric intake or an increase in physical activity can lead to weight loss and counting calories can be an effective method for achieving this result.

In addition to being a feasible method of assisting in weight loss the practice also has somewhat less quantifiable advantages including helping increase awareness of nutrition. Many people are not aware of, or overestimate their daily calorific intake. Counting calories can help raise awareness of the different kinds of foods, their amount of calories they provide, and the way these calories affect on the feeling of satisfaction. When one has a better understanding of the number of calories are in that bag of chips can be consumed within a matter of minutes, what percentage they consume in their day's caloric consumption, how much they consume, and how little the chips actually do to satisfy the craving, portion control and avoidance of foods with empty calories can be made easier.

The ability to measure calorific intake can be helpful in weight loss, since specific calorie goals can be set, as opposed to simply trying to reduce your consumption. Additionally, while this isn't necessarily linked to calorie count studies have demonstrated that limiting portions by eating smaller portions can help reduce calorie intake as people are more likely to full their plates and eat all the food they can put on their plates. People often don't even realize that they're eating too much, since they've become accustomed to large portions at restaurants being the norm. However, those portions can be three times bigger than the amount required for a normal meal.

The process of tracking calories also puts exercise in an objective way, which can increase an individual's understanding of how much exercise is really required to counteract a 220-calorie bag of M&M's. Once a connection has been established with the exercise that the snack is a part of most people feel that staying away from the snack bag as the most appropriate choice rather than performing an equivalent amount of exercise. This can help to develop healthier eating habits.

In the end, however the key is choosing an approach that will work for you. Calorie counting is just one strategy to get weight loss. There are many other methods alternatives, and even within this method there are plenty of ways to approach it. Finding an approach that fits to your lifestyle and that you think you would be capable of adhering to will most likely provide the most durable and desired result.

Zigzag Calorie Cycling

Zigzag-based calorie cycling is a method for weight loss that aims to counteract your body's natural adaptive nature. The process of counting and limiting calories as discussed above is an effective method to shed weight, however after a time, it is possible for the body to adapt to the lower number of calories consumed. If this happens the body may experience a plateau in weight loss that's difficult to overcome can occur. This is why zigzag calorie cycling can be beneficial, as it helps by stopping the body from having to adjust to the lower calorie environment.

Zigzag calorie cycles involve alternating the number of calories consumed each day. Someone who is following the zigzag diet must have a mixture of high-calorie and low-calorie day to reach the same weekly calorie target. In the example above, if your daily calorie goal is 14000 calories weekly, you could consume 2,300 calories every day and 1,775 other four days of the week. Or you could consume more than 2,000 calories daily. In both instances, 14,000 calories would be consumed throughout each week, but your body's system wouldn't adjust and compensate for a diet of 2,000 calories. This can also give a person to be more flexible with their diet as they can plan their diet around occasions, such as parties at work or with family members, when a person might consume more calories. By consuming fewer calories during other times of the week can allow a person to enjoy these occasions or have"cheat days" or "cheat day" where they are able to eat whatever they wish and not feel guilty about it, as they will be able to compensate for the excess calories on their low-calorie days.

There isn't a specific rule or study that dictates the most effective method to spread or alternate the consumption of calories. How to vary calorie intake is completely up to individual decision-making. In accordance with the person's level of activity typically, it is suggested that low-calorie and high-calorie days differ by around 200-300 calories for a high-calorie day. The high-calorie day is usually the amount of calories an individual needs to consume to maintain their current weight. If a person has a higher activity level that is higher, the difference in calories needs to be greater. The calculator presents two zigzag diet schedules. The first one has two days with higher calories and five lower calorie days. The second schedule boosts and reduces calories gradually. In either case, the total weekly calorie consumption is identical.

In the end, no matter which method you choose to implement to reduce weight, what's important is picking one that's best for you. Calorie tracking and zigzag calorie cycling are two ways (that are actually quite interrelated) used to reach weight loss. There are many other methods, and even within these techniques there are plenty of methods one can choose to take. Find a strategy that works to your lifestyle and that you think you would be able to follow is likely to result in the most durable and desirable result.