Calorie Calculator For Weight Loss and Nutrition
Whether you plan to lose, gain, or maintain weight or build muscles, managing your calorie intake is a must. It is the reason why you can find several choices for a calorie calculator nowadays. The ultimate goal of these calculators is to help you count your calorie intake accurately. Use our free calorie calculator tool located in the sidebar of this website!
By doing that, you can regulate your weight fluctuations. You can even use a calorie calculator for weight loss and develop healthy habits. A good calorie calculator to lose weight will also be your go-to tool when creating healthy recipes. With a recipe calorie calculator, you can count the calories of the ingredients you use. It can, therefore, ensure that your recipes are all healthy and good for you.
How to Use a Calorie Calculator
A daily calorie calculator is what you need to determine the number of calories you take every day. The results it provides can help you meet your unique calorie requirements. For it to work, you have to input essential data, including your current weight, height, target weight, gender, and age.
You may also need to input your level of activity every day. In that case, you should choose from:
- Sedentary, if sedentary for most hours of the day.
- Lightly active, with movement most of the time during the day once to thrice weekly. This may be your activity level if your job requires you to be on your feet all the time.
- Moderately active, if you exercise three to five times weekly. You also fall here if you play sports or consider yourself active.
- Very active, or in other words, you are physically active most days of the week.
- Extra active, otherwise described as an athlete. Activity in your physical regiment is training two times daily most days of the week.
Calculation of calories may also require you to indicate the number of days you exercise every week. Indicate your goal for using the tool in order to receive accurate calculations. Here are some examples:
- Aggressive or rapid weight loss – Pick this goal if you plan to lose weight quickly.
- Weight loss – Choose this to compute the number of calories you need every day to lose weight slowly and healthily. Picking this option means you have to maintain a calorie deficit.
- Maintain – Input this in a maintenance calorie calculator if you want to know your maintenance calories. This means the number of calories you have to consume daily to maintain your present weight.
- Lean gain – It should be your target goal if you want to gain muscles, instead of fats. If you pick this, note that you will not lose weight. The result provided by the calculator will focus on how to eat at a calorie surplus.
- Bulk – This may be what you should input in the calculator if you train a lot. It can help you achieve your goal of building a lot of muscles.
Aside from your target, weight loss calorie calculators also require details about your body fat and waist measurement. You also have to include your total daily energy expenditure (TDEE). Once you have put all the details required by the calculator, it can give you the result you want. This is specifically the number of calories your body needs every day to reach your desired figure.
Importance of BMR and TDEE
Basal Metabolic Rate (BMR) refers to the exact number of calories burned simply by living. For instance, automatic functions that sustain life, like your heartbeat and breathing, all need energy. Burning this number of calories daily is possible even by just laying in bed the entire day without any movement.
Total Daily Energy Expenditure (TDEE), on the other hand, is another vital number you have to closely observe and monitor. It defines the base calories burned on a specified day depending on age, weight, and activity level. If your goal is to lose weight, then it is crucial to base your calorie deficit on TDEE.
Both the BMR and TDEE will be vital figures in determining how many calories you should take every day. The two are essential for fat loss, weight maintenance, and muscle building.
Required Calories for Muscle Gain
Are you planning to use a calorie calculator for gaining muscle? Then note that for this goal, you have to stick to gaining a caloric surplus. In other words, you have to eat more than what you burn. Generally, you may need to eat around 200 to 400 calories over your maintenance consumption. This should be enough for muscle-building. It can help you yield around two to four pounds of weight monthly.
The weight gain will mostly be from muscles. Also, as an experienced weight trainer, you can also lessen the required calorie surplus. The goal here would be gaining 0.25 to 0.75 for women and 0.5 to 1 lb. per week for men.
To obtain such gain, you have to stick to a small calorie surplus only. In most cases, it is around 250 to 300 kcals over the maintenance. The good thing about maintaining a small surplus is that it can lessen your fat gain while maximizing muscle gain.
Easily compute your daily calorie requirement for muscle-building using this formula. Take your body weight in pounds and multiply it by 16. Such computation will provide around 300 kcal surplus. Use this as your guideline in tracking your weight and making necessary adjustments while monitoring your progress.
Required Calories for Weight Loss
If you want to lose fat, then eat lower than your daily burn of calories. Many recommend targeting a 500-calorie deficit daily to lose weight, which is actually a good starting point. The quickest way to compute it is by identifying your maintenance intake first then subtracting 500 calories from it.
So a quick way to calculate that would be to figure out your maintenance intake and then subtract 500 calories from that figure. If you want, you can use two varying percentages as your starting point for the caloric deficit. It could be 10 percent and 20 percent. You can pick the most suitable starting point for you. The use of such percentages will also prevent you from randomly creating a 500-calorie deficit.
It is important to avoid it as it may cause a problem especially if your overall body fat and weight are already low. For instance, let’s say you weigh 130 lbs. with a 1,800-calorie maintenance intake. As a result, you may benefit more from a 10 percent deficit of 180 calories. Hence sustaining a calorie deficit of 500 will be a lot easier for you.
A reliable calorie calculator is your go-to tool to determine the exact calories needed by your body. What’s great about a daily calorie calculator is that it considers everything about you. It considers important factors, including your present weight and current lifestyle. Also, you can factor in your activity level, age, gender, plus more. With a calorie calculator app, you are one hundred percent sure of the accuracy of the results of your computation.