The Calorie Calculator on calorier.com can help you determine how many calories you need to consume each day. The key to weight loss for most people is eating healthy foods and knowing their total daily energy expenditure (TDEE). You can use the Calorie Cycle Calculator to learn your TDEE.
Calorie Calculator Zig Zag
Calorie content – the energy value of a particular food, is determined by its chemical composition (the amount of proteins, fats, carbohydrates, and other substances).
Food Calorie Calculator
Use the «Food Calculator» to find the calorie-count of over 14,000 different meals and foods quickly and easily.
Use the «Weight Converter» to convert pounds to kilograms, ounces to grams and other metric to imperial weight conversions.
For food products, the calorie content indicated is based on 100 grams of the product. For drinks, it’s per 100 ml of the drink. It includes information on the amount of the three main components: proteins, fats, and carbohydrates, which determine the product’s total energy value. The calorie content is indicated on the packaging of all foods and beverages.
For adult men, the daily energy requirement varies from 2100 to 4200 kcal, and for women, it is from 1800 to 3000 kcal.
The calculations are individually performed for each person, taking into account their physical characteristics and lifestyle.
How do you start losing weight?
First you need to determine your daily calorie intake. Most of your energy is spent on bodily functions.
This is what scientists have found:
- Men burn more calories than women.
- The older one gets, the less energy he/she expends.
- Any physical activity speeds up the metabolism.
Also, there are individual body characteristics determining the calorie intake rate. However, it suffices to simply calculate your daily calorie intake using our calculator to lose weight.
Additional ConsiderationsThere are a few more conditions to consider:
- The number of calories consumed per day should not be less than 1200. Otherwise, there will not be enough energy for the body to function normally.
- It is advisable to have 5 meals a day. Don't forget about your need for water.
- It is necessary to monitor not only calories, but also nutrients. Food should be diverse and healthy.
- For the most efficient weight loss, you need to do your physical exercises under the supervision of a fitness instructor.
It is Important to Know
A diagnosis of obesity can be made when the waist of men is more than 94 cm, for women – more than 80 cm at any height. To measure the waist correctly, it should be done at the level of the navel.
One ought to remember: we eat to live, not live to eat.
Our recommendations are not for a short-term diet, but for how every person should eat on a regular basis if they want to be healthy, live longer and better.
Remember, for weight loss proper nutrition makes up 80%, while exercise accounts for 20%.
One can start physical activity with a 30-minute walk 3 times a week, gradually increasing the frequency and intensity of their workout (target speed – 6 km/h, daily walk 3 kilometers in 30 minutes), which is considered to be a good intensity.
It is also helpful to participate in biking, swimming, running, playing sports like volleyball, football, basketball, and/or tennis. In good weather, it is preferable to practice outdoors in the morning, while one is full of strength and the air is not yet heavily polluted with exhaust fumes.
The amount of liquid that should be consumed is 30 ml/kg for healthy people, 40 ml/kg for obese people, but not more than 4 liters per day. Try to drink alkaline non-carbonated water, with a pH of about 7.
Food should be diverse and well-balanced. Among protein products, preference should be given to meat of red fatty varieties (beef, lamb), fish (better wild, not farm-grown hand-raised), eggs, and sour-milk products.
Completely eliminate fast carbohydrates (sweets, sugary drinks, and white flour products). Replenish carbohydrates with vegetables and fruits, preferably fresh.