Your Stats
Your stats (height, weight, and age) are all important factors that play a substantial role in determining how many calories you need to maintain, gain, or lose weight.
As your stats change, the calories you need to consume to obtain specific goals will change too.
Our calorie calculator factors all of your stats in and gives you a rough estimate of how many calories you need to consume for your goals.
Calories To Lose Weight
The calories you need to lose weight is determined on your stats as well as your objectives.
Our calorie calculator uses your stats to determine your maintenance calories and then reduces this number by varying amounts depending on how fast you want to lose weight.
Calories To Gain Weight
To gain weight, you need to eat more than your maintenance calories.
Our calorie calculator to gain weight takes into consideration your stats and determines how many calories you need to maintain your weight, and from here, it increases this number depending on how quickly you want to gain weight.
Calorie Counting as a Means for Weight Loss
Calorie counting is the most important factor when it comes to weight loss.
In order to lose weight, you need to find set the settings of our calorie calculator to “weight loss”.
This will give you a rough estimate of how many calories you need to eat per day based on your information.
Once you know how many calories you need to lose weight, you need to stick to consume this amount on a daily basis for a long period of time.
This means you will need to count calories to ensure you do not go over your limit.
Zigzag Calorie Cycling
One tactic that could help you lose weight is zigzag calorie cycling.
This is where you eat more calories on one day and less on another to ensure that you still stay under your calorie limit over the week to lose weight.
For example, if you need to eat 2000 calories to lose weight, you could eat 2500 calories on Monday and 2000 on Tuesday to ensure that your weekly calorie consumption still falls under a deficit.
This can be useful for people who need to consume more calories on a certain day, such as people with strenuous jobs or those who work out.
How Many Calories Do You Need?
The calories you need to maintain your weight varies between person to person.
To find out your maintenance calories, input your details into our calorie calculator and set the settings to “maintain weight”.
Calories: Different Kinds and Their Effects
A calorie is a calorie.
There is a common misconception that some calories are better or less “fattening” than others, but this just isn’t the case.
However, there are certain macronutrients that generally have more calories than others.
For example, fat generally has many more calories than carbohydrates and protein.
Calories in Common Foods
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1 medium-sized apple: 95 calories
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1 medium-sized banana: 105 calories
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1 slice of whole wheat bread: 100 calories
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1 cup of cooked brown rice: 220 calories
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1 cup of cooked spaghetti: 220 calories
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3 oz (85g) of grilled chicken breast: 140 calories
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3 oz (85g) of grilled salmon: 175 calories
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1 large boiled egg: 78 calories
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1 cup of skim milk: 83 calories
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1 oz (28g) of cheddar cheese: 115 calories
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1 oz (28g) of almonds: 160 calories
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1 cup of cooked oatmeal: 150 calories
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1 cup of raw spinach: 7 calories
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1 medium-sized carrot: 25 calories
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1 medium-sized potato: 160 calories
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1 tablespoon of olive oil: 120 calories
Keep in mind that these figures are just averages – calories in Individual foods will vary.
2000, 1500, and 1200 Calorie Sample Meal Plans
2000-Calorie Meal Plan
Breakfast:
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1 cup of oatmeal cooked with 1 cup of skim milk, topped with 1 small sliced banana and 1 tablespoon of chopped almonds
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1 medium-sized orange
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1 cup of black coffee or tea
Lunch:
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2 slices of whole wheat bread
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3 oz (85g) of sliced turkey breast
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1 slice of cheddar cheese
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1 tablespoon of mayonnaise
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1 medium-sized apple
Snack:
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1 small container of low-fat yogurt
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1/2 cup of sliced strawberries
Dinner:
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4 oz (113g) of grilled chicken breast
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1 cup of roasted sweet potato
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1 cup of steamed broccoli
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1 small dinner roll
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1 small piece of dark chocolate for dessert
1500-Calorie Meal Plan
Breakfast:
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2 slices of whole grain toast
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1 tablespoon of peanut butter
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1 small banana
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1 cup of black coffee or tea
Lunch:
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2 cups of mixed greens
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4 oz (113g) of grilled salmon
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1/4 cup of sliced almonds
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1/2 cup of cherry tomatoes
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1 tablespoon of balsamic vinaigrette
Snack:
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1 small apple
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1 oz (28g) of cheddar cheese
Dinner:
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3 oz (85g) of grilled flank steak
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1 cup of roasted vegetables (such as carrots, broccoli, and bell peppers)
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1 small baked potato
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1 small piece of fruit for dessert
1200-Calorie Meal Plan
Breakfast:
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1/2 cup of oatmeal cooked with 1/2 cup of water
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1/2 cup of skim milk
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1 small apple
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1 cup of black coffee or tea
Lunch:
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1 whole wheat pita pocket
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3 oz (85g) of sliced turkey breast
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1/2 cup of mixed greens
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1 tablespoon of hummus
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1 small piece of fruit
Snack:
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1 small container of low-fat yogurt
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1/2 cup of sliced strawberries
Dinner:
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3 oz (85g) of baked salmon
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1 cup of steamed green beans
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1/2 cup of brown rice
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1 small piece of fruit for dessert
Calories Burned from Common Exercises:
Here are a few examples of calories burned for common exercises for a 150-pound (68 kg) person:
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Running at a moderate pace (5 mph/8 km/h): 590 calories per hour
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Cycling at a moderate pace (12-14 mph/19-22 km/h): 430 calories per hour
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Swimming at a moderate pace (freestyle): 410 calories per hour
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Jumping rope: 680 calories per hour
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Walking briskly (3.5 mph/5.6 km/h): 290 calories per hour
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Yoga: 240 calories per hour
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Resistance training (weightlifting, bodyweight exercises): 220-320 calories per hour, depending on the intensity and duration of the workout.
Energy from Common Food Components
1 gram of carbohydrates: 4 calories
1 gram of protein: 4 calories
1 gram of fat: 9 calories
1 gram of alcohol: 7 calories (Note: alcohol is not a nutrient, but it is metabolized for energy)
Calorie Calculator – FAQs
How Do I Calculate My Calorie Intake?
You can calculate your calorie intake by using a food calorie calculator.
Calorie calculators take your information and give you an estimate how many calories you need to consume per day.
How Many Calories Should I Eat A Day To Lose Weight?
The number of calories you should eat a day to lose weight varies based on gender, height, weight, and age.
You can use a calorie calculator to get a rough estimate of how many calories you need to eat to lose weight based on the aforementioned factors.
Are 1,500 Calories A Day Enough?
Yes, 1500 a day are enough for some people.
Although, for others (particularly taller or heavier people), this number is going to be too low.
Check how many calories you need to eat per day to maintain, lose, or gain weight by using a calorie calculator.
How Do I Calculate Calories To Lose Weight?
You can calculate calories to lose weight by using a calorie calculator.
A calorie calculator to lose weight factors in details such as your height, weight, gender, and age to come up with a rough estimate how many calories you need to eat to lose weight based on your own stats.
What Is The Best Calorie Calculator?
The best calorie calculator is the calorie calculator by MovingForwards.
This calorie calculator takes into consideration your gender, weight, height, and age to give you an estimate of how many calories you need to consume on a daily basis depending on your goals.
It also works with both the imperial and metric systems.
What’s The Best Calorie Tracking App?
The best calorie tracking app is MyFitnessPal.
This app is easy to use and comes with a variety of useful features. It’s also free.
Why Am I Not Losing Weight?
You aren’t losing weight because you are not staying in a calorie deficit for a long period of time.
There are also other medical reasons that could stop someone from losing weight.
How Can I Eat Less Without Being Hungry?
You can eat less without being hungry by eating foods that are high in fibre and protein.
Both of these nutrients make you feel fuller for longer.
Drinking more water can also help you feel less hungry.
Do I Need To Count Calories To Lose Weight?
Yes, you do need to count calories to lose weight.
Calories in food are the biggest factor when it comes to weight loss, and you are not going to lose weight unless you are able to stay in a calorie deficit for a long period of time.
To find out how many calories you should eat per day to lose weight, use a daily calorie intake calculator.
How Should I Count And Track My Calories And Macros?
You can count and track your calories and macros by using a calorie calculator app such as MyFitnessPal.
You might also use a recipe calorie calculator if you cook your own recipes a lot.
