Calorie how many

It takes effort to maintain muscle tone — and is even more tricky actually building muscle while losing fat hint: a comprehensive workout plan is needed. See the Calorie Needs Guide for a complete explanation. You have JavaScript disabled on your browser. The calculator will not work. See how to enable JavaScript on your browser. Gender Female Male. Current Weight Pounds Kilos. Advanced Options.

Now what? Read the rest of this page: It's really helpful. See meal plans for calories , , , , more plans here. Thinking of doing Keto? This program by Custom Keto is one of the best. Need help with planning when and what to eat?

Tracking your food? Need Help With Food Choices? Basic healthy snacks Low-calorie meal ideas Best foods for fat loss. POPULAR Noom is one of the most individualized and comprehensive programs out there that take in all factors physical, psychological, nutrition. If you have the budget, Diet-to-go have a delivered meal plan that sits exactly at calories. A new predictive equation for resting energy expenditure in healthy individuals. J Am Diet Assoc Link Frankenfield DC, et al.

J Am Diet Assoc. Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable result.

Zigzag calorie cycling is a weight loss approach that aims to counteract the human body's natural adaptive tendencies. Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount can result.

This is where zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment. Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14, calories per week, you could consume 2, calories three days a week, and 1, the other four days of the week, or you could consume 2, calories each day.

In both cases, 14, calories would be consumed over the week, but the body wouldn't adapt and compensate for a 2,calorie diet. This also allows a person more flexibility in their diet, allowing them to plan around occasions, such as work or family gatherings, where a person may consume more calories.

Consuming a lower number of calories on other days can allow a person to enjoy these gatherings or even have a "cheat day" where they eat whatever they want without feeling guilty, since they can make up for the excess calories on their low-calorie days.

There is no concrete rule or study that dictates the most effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person's activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight.

For a person with a higher activity level, the calorie difference should be larger. The calculator presents two zigzag diet schedules. The first schedule has two higher calorie days and five lower calorie days. The second schedule increases and reduces calories gradually.

In either case, the total weekly calorie consumption is the same. In the end, regardless of what method you choose to use when approaching weight loss, what's important is picking a strategy that works for you. Calorie counting and zigzag calorie cycling are only two methods that are fairly interrelated used to achieve weight loss among many, and even within these methods, there are many possible approaches a person can take.

Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable and desirable result.

Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people — there are many different factors involved, not all of which are well-understood or known. Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health.

For example, a physically active year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary year-old woman. Though it differs depending on age and activity level, adult males generally require 2, calories per day to maintain weight while adult females need around 1,, according to the U.

S Department of Health. The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Health Publications suggests women get at least 1, calories and men get at least 1, calories a day unless supervised by doctors.

As such, it is highly recommended that a person attempting to lose weight monitors their body's caloric necessities and adjusts them as necessary to maintain its nutritional needs.

The main sources of calories in a typical person's diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people though ideally this should be limited since alcohol contains many empty calories.

Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the "best" methodology for losing weight exist. For example, how a person chews their food has been shown to affect weight loss to some degree; generally speaking, chewing food more increases the number of calories that the body burns during digestion.

People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. Calculate basal metabolic rate BMR , or the calories your body burns simply by being alive. There are plenty of people who can maintain a healthy body composition without ever counting calories , but for many others, it is incredibly valuable.

Wondering if it's right for you? Registered dietician Susan Hewlings, Ph. It's one measurement of many, but one that definitely matters! To learn more about all the fundamental ideas of nutrition and how to match your eating to your goals, dive into Bodybuilding. You can do this using food labels, as well as by weighing out your food and using one of the many online nutritional databases. Weighing food may seem like a lot of counting and not much fun, but it gets easier over time. Fitness coach Vince Del Monte says in the article, "From Here to Macros: 4 Steps to Better Nutrition" that you quickly learn to "eyeball" quantities of both calories and macronutrients after just a few weeks of practice.

Calorie counts are almost never percent accurate. But they can be pretty close, as long as you have one crucial piece of information dialed in: the serving size. Whenever you look at a nutrition label, look at the serving size first.

All the information that follows is based on that. Sometimes serving size reflects an entire box or bottle of the product, but often, it's just a small amount. Sound scientific? It's not. Serving size is an estimation of the average portion a person eats—and as nutritionist Sara-Jane McShane explains in the article, "5 Sneaky Culprits of Weight Gain," it's not always an accurate one!

If you eat a cup of a product with a serving size of half a cup, you will then double all the nutritional information: calories, protein, carbs, sodium, fat, and everything else. This is essential information if you want your calorie counts to be reliable!

Not into doing complicated math? Then maybe pre-portioned foods like tuna fish, protein bars , or packaged nuts are a good choice for you. These sorts of calorie-counting hacks can be lifesavers! One more "secret" that's increasingly well-known: eat enough protein! A major study in found that as long as your calories are under control and you're eating enough protein, different weight-loss diets work with about the same degree of effectiveness.

Once you have your daily calorie intake, it's time to take the same kind of strategic approach to the rest of your training and nutrition. These popular calculators can help you dial in your plan! Adam Eyal is the editor at FringePursuits. Calorie Calculator Age. Male Female. Feet Meters. Pounds Kilograms. Maintain Current Weight. Lose Weight. Gain Weight. Sedentary Little or no exercise. Here are your next steps to lose weight: 1.

Pick a weight-loss workout plan. Shortcut to Shred. Alpha M's Tailored. Lean at Home.