Calorie Calculator


Units
Gender

Total Calories Needed Daily

Goal Calories/day
Maintain body weight
Fat loss
Extreme fat loss
Lose 0.5 Kg/1 lbs weight per week
Gain 0.5 Kg/1 lbs weight per week

You must intake these food components daily to maintain your body weight
Food Component Amount
Fat
Protien
Carbohydrate

Calorie Calculator estimates the amount of daily calories intake for your body. Using calorie calculator, you can determine your recommended calorie intake in order to gain, lose or maintain weight. Calorie calculator uses Mifflin - St Jeor equation to calculate calorie intake for your body.


Factors which affect your calories intake per day

  • Age
  • Sex
  • Height
  • Weight/Mass
  • Amount of daily exercise/Physical Activity

Calories need for body starts decreasing after around 40 years of age. So you can say that the calorie need for a 60 years man would more or less same with that of a 20 years boy.

Daily Calorie intake also varies with Gender. A normal male needs more calories per day than a woman. And same goes on with height, weight and amount of exercise we do. These three factors are directly proportional to the calories intake.


How to lose weight, maintain weight, gain weight?

If you want to lose weight, gain weight or maintain weight, you must know your calories intake per day. Here is the general rule of thumb:

  • Calories intake > Calories burned (You are gaining weight)
  • Calories intake = Calories burned (Weight maintenance)
  • Calories intake < Calories burned (You are losing weight)

Well, the above three cases are just a generalisation. If you are a pregnant mother or an athlete or a patient of metabolic dysfunction then this general rule of thumb might not apply on you. You need to consult dietician in those cases.

Recommended Calorie Intake for man and woman

With a healthy and balanced diet, a man needs around 2,500Kcal a day to maintain his weight. On the other hand a woman needs around 2,000Kcal a day.

calorie expenditure graph for women with respect to age
Energy Expenditure for moderately active female with age

Balanced Diets and Food Calorie Calculator

Balanced diet means eating a wide variety of foods in the right proportions and amount, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

That means just any food with required amount of calories would not just suffice. For example, if you eat 500 grams of popcorn and the same amount of carrot, they might provide the same calories but you will get fatter quicker with popcorn than the carrot.

Under the Food calorie calculator, I would recommend two types of foods:

  • High Calorie food and,
  • Low calorie food

High Calorie Food Low Calorie Food
Sweets Cucumber
Cake Broccoli
Fast Foods Carrot
Chocolate Lettuce
Fried nuts Beet root
Cheese Cauliflower
Banana Green beans
Mutton Spinach
Egg Omelet Cabbage
French fries Tomato

Calories by Macronutrients type:

Food components/ Macronutrients Kcal/gram
Fat 8.8
Protiens 4.1
Carbohydrates 4.1
Fiber 1.9
Alcohol 6.9

Exercise and Calories Burned

Over the time, because of our inactivity, our body adapts to lowered calorie level or lowered metabolism. That means our body burns less fat. That’s why people do exercise to boost their metabolism. Some of the healthy exercises to boost metabolism and burn fats are:

  • Cardio exercises like walking, jogging, running, swimming, football, basketball, cycling etc.
  • Weight training
  • Muscle training exercises
  • Intense exercises like Sprint, military level exercises

Here is a chart for Average Calories burned by an average 70 Kg man with moderate exercise:

Activity/Exercise Calories burned
Walking for an hour 400
Swimming for an hour 600
Jogging for an hour 550
Cycling for an hour 650
Playing football for an hour 600
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