Calorie calculator for weight loss

How the calculator works

By filling out the appropriate items on the page and clicking on the “Calculate” button, you can get individual results. For example, if your height is 175 cm, weight is 102 kg, and age is 38 years, and you are female and have no physical activity, then the result will be as follows:

The daily kcal requirement is 2115.
To lose weight safely, you should reduce the mentioned parameter to 1798 kcal. In this case, you will lose about 0.29 kg/week, and after 30 days the loss will be 1.24 kg.
To eliminate excess weight quickly, you should reduce your kcal intake to 1586. This will allow you to lose 0.48 kg every week. In a month it will be possible to eliminate 2.06 kg.
Fighting fat deposits in an emergency mode involves reducing calorie intake to 1269. Following this rule will help you get rid of 0.77 kg per week and 3.3 kg per month.

Don't forget about the load

Using this formula, only the basic level of calories is determined. But the body’s needs depend on the person’s physical activity:

Sedentary lifestyle without exercise - BMR multiplied by 1.2.
Workout 1-3 times a week – BMR multiplied by 1.375.
Classes 3-5 days a week – BMR multiplied by 1.55.
Intense training 6-7 times a week – BMR multiplied by 1.725.
Athletes who exercise more than once a day – BMR multiplied by 1.9.

What are the advantages of an online calculator?

This tool was developed in accordance with the Mifflin San Geor formula, so the accuracy of the information obtained is as high as possible. Using such a counter when determining what norm of energy value of products is acceptable, you get many advantages:

saving time (results are provided in a matter of seconds absolutely free);
three mode options. The program displays the range of energy values for safe, fast and emergency weight loss;
results that can be achieved in a month. If the daily norm recommended by the program is met, while the level of physical activity (energy expenditure) is equal to the previously specified one, then the kilogram loss parameter displayed in the diagram is guaranteed;
individual counting. The data is calculated taking into account the characteristics of a particular person, so the indicators will vary from person to person;
effective fight against excess weight without harm to health.

An online tool that provides an accurate calculation of the desired kcal for consumption, in combination with a balanced nutritional diet - these are the main levers influencing the gradual loss of body weight.

Average daily calorie intake for a woman

Women at all times have strived to have ideal forms. And these days, a sporty figure has become as integral an attribute of any girl as fashionable clothes or stylish makeup. To do this, they use any available methods - newfangled diets, expensive salon procedures, sports. The main thing is to adhere to a scientific approach, which is based on the correct selection of a diet, taking into account the optimal ratio of dietary fat and calorie counting. Proteins, carbohydrates and fats are the key elements that are responsible for providing the human body with energy and supporting all important biochemical processes in it.

Women require less calories compared to the opposite sex. Their average daily intake is 2200-2300 kcal, but it is only relevant for girls who lead a sedentary lifestyle and do not load themselves with any physical activities. This figure must be increased by 200-300 if the daily regimen includes at least a minimum amount of exercise.

There is another important point that is important to remember. After forty years, the speed of all metabolic processes slows down, so for women aged 40...59 years, daily caloric intake should be reduced to 2000-2200 (for an inactive lifestyle) or to 2200-2400 (for those involved in any sport). After 60-70 years, the indicators drop to a minimum: 1950-2050.

If your goal is to lose weight

Then you need to subtract 500 or 15-20% from the average or formula-calculated normal values (regardless of your age category, activity levels, nutrition). In this case, weight loss will occur gradually, over several months to six months. Such a relatively long period of time will allow your body not to slow down its metabolism and activate the performance of all its organs.

IT IS IMPORTANT. Nutritionists call the numbers 1000-1200 a safe lower calorie limit for women. In the absence of medical supervision, it is not recommended to reduce it below this threshold. Otherwise, you can provoke a weakened immune system, disruptions in the cardiovascular, digestive, nervous systems, or even general exhaustion of the body.

The main thing is not to create a sharp deficit of energy consumption (for example, by 30-40% at once). This method of losing weight will negatively affect your health and be accompanied by physical and emotional discomfort. And sometimes - more serious problems (menstrual irregularities, increased/decreased blood pressure, stomach diseases).

If you need to gain muscle mass

Then you must add 20% to the previously obtained figure. But at the same time, be sure to include in your daily menu foods that promote active muscle growth. That is, containing a lot of protein (this is the most important thing) and a strictly calculated amount of carbohydrates and fats.

To achieve this goal, a woman’s body should receive 1.6…2.0 grams of protein per kilogram of total weight every day. The most protein is found in the following foods:

eggs;
chicken, veal, beef;
legumes;
fish of the salmon family;
fatty fermented milk products;
peanut.

But it's not just protein that's important for creating new muscle. They also require the hormone testosterone, the production of which requires fats (especially Omega-3, Omega-6). At the same time, you should not be afraid of fats; the main thing is to correctly observe the proportions of fatty acids in the products you eat. The daily fat intake for women is 0.9…1.2 grams per 1 kilogram of weight. They are found in meat, full-fat milk, vegetable oil, eggs, seeds, and avocados.

There is a third component that is important for building muscle. These are carbohydrates. Without glucose released during their absorption, normal metabolism and coordinated activity of the central nervous system and cardiovascular system are impossible. To increase muscles, a woman should receive 3-4 grams of carbohydrates per day per kilogram of weight, which is on average 200-250 g. It is better to consume healthy or complex carbohydrates, since the human body spends more energy on their absorption. For example, porridge prepared from various cereals, raw/boiled vegetables, bran bread.

Why is it important to count calories?

The daily calorie intake from food is an individual parameter calculated for a specific person. With similar height and weight indicators, people can have different physical activity when losing weight. This is reflected in the final indicator. The higher your metabolic rate, the lower your likelihood of gaining extra pounds.

The kcal counter presented on our resource is an opportunity to achieve an attractive figure without feelings of physical and mental discomfort. By pampering yourself with your favorite foods, but in small quantities, in accordance with the established level of energy value, you can avoid nervous breakdowns and irritations that arise while following a diet.

Using our online resource, you can use other counters - a food calorie calculator, and also calculate your body mass index.

The importance of proteins, fats and carbohydrates when counting calories

When creating a balanced diet, you need to remember that it is extremely important to consume sufficient amounts of proteins, fats and carbohydrates every day. Food also supplies a large amount of vitamins and minerals, which directly affects the condition of the skin, hair, nails, as well as the condition of the body as a whole and the process of losing weight or gaining weight.

As we said above, normally, i.e. during maintenance, the BZHU ratio formula will look like this:

proteins – 22-35%;
fats – 22-35%;
carbohydrates – 30-50%.

At the stage of losing weight, the amount of protein should be increased, preference should be given to complex carbohydrates, and fats should be obtained from plant sources. Thus, the percentage of BZHU changes when losing weight.

When gaining muscle mass, despite the increase in the percentage of carbohydrates, it is better to give preference to slow-acting macronutrients. Otherwise, there is a risk of gaining fat rather than working on improving the quality and quantity of muscle fibers, forming the desired shape.

Katch-McArdle formula

The Catch-McArdle formula has the most accurate calculation, but to use it, you need to know your body fat percentage:

BMR = 21.6 * (weight in kg * (100 - %fat) / 100) + 370

Sources: - Independent Expert Report on Nutrition and Chronic Diseases from the World Health Organization (WHO) and the Food and Agriculture Organization of the United Nations (FAO) https://www.who.int/mediacentre/news/releases/2003/pr20/en/ - Population nutrient intake targets for the prevention of diet-related chronic diseases (WHO) https://www.who.int/dietphysicalactivity/publications/trs916/en/gsfao_overall.pdf

Average daily calorie intake for men

If you want to more accurately calculate your indicator, you can use the formulas described above or a ready-made Internet calculator. But there are also averages that can be used to determine the amount of daily energy. The average male representative who does office work and does not go to the gym should consume 2500-2900 kcal in one day. With additional sports loads, the number should be increased by 300.

For representatives of the stronger sex, whose age is in the range of 50-60 years, it is necessary to reduce it by 200-250. But for the age group 18-40 years old - increase by 500. The lowest consumption is in people over 70 years old (about 2000-2100 kcal).

If you want to lose weight

Men, unlike the opposite sex, have an accelerated metabolism. Therefore, they tend to lose weight much faster. In order for weight indicators to go down, they need to create a calorie deficit, that is, reduce their norm by 10-20% (for the most favorable, safe option for losing weight) or by 20-25% (for accelerated weight loss in one to three months). With such an energy-moderate diet, they will spend more than they consume.

IT IS IMPORTANT. Don't cut your energy consumption too sharply. If you create a deficit of 30-40% at once, you can slow down your metabolism as much as possible. As a result, your body will save accumulated fat mass “just in case” instead of intensively losing weight, as you planned.

There are two more rules that anyone who is trying to lose weight needs to remember. First: your daily calorie intake should not fall below a figure that is equal to your weight divided by 0.45 and multiplied by 8 (weight/0.45 * 8). Second: to intensify the process of losing weight, it is better to constantly exercise and follow a diet.

If your goal is to gain muscle mass

The most important rule for increasing muscle size is to eat 15-20% more calories during meals than you burn throughout the day. And besides this, it is still necessary to balance the daily consumption of BJU taking into account your calorie intake. If your diet does not contain enough of them (in the first place, of course, proteins), neither a strict diet nor the most sophisticated exercise system under the supervision of a trainer will help.

Proper nutrition provides for the male sex the following daily amount of BJU (depending on total body weight):

protein – 2.5...3.5 grams per kilogram of weight;
carbohydrates – 4...5 grams per kilogram of weight;
fat – 1…1.5 g per kilogram of weight.

Any of these elements is irreplaceable, as it plays an important role in muscle formation. But it is important to know that, for example, saturated fats (pork, sausages, confectionery) are not beneficial, so it is better to replace them with unsaturated fats containing Omega-3, 6 acids (olive/sunflower oil, sea fish, dairy products).

IMPORTANT POINT. Don't expect to transform your extra pounds into muscle. Before you gain muscle volume, you will have to get rid of excess fat. To do this, adjust your menu and daily routine, and there is no need to cancel your workouts.