how to count calories to lose weight calculator

Count Calories To Lose Weight

how to count calories to lose weight calculator

A calorie is defined as a unit of energy supplies by food. A calorie is a calorie regardless of its source. Whether you are eating carbohydrates, fats, sugars, or protein all of them contain calories. If people are overweight, it’s usually because they eat and drink more calories than they need.

When it comes to maintaining a healthy weight for a lifetime, the bottom line is – calories count! Weight management is all about balance? Balancing the number of calories you consume with the number of calories your body uses or “burns off”.

The number of calories the body consumes in a day is different for every person. It depends on your height, weight, gender, age, and activity levels all affect your calorie needs. There are three main factors involved in calculating how many calories your body needs per day.
  • Basal metabolic rate.
  • Physical activity
  • Thermic effect of food.

Basal Metabolic Rate :

Your basal metabolic rate (BMR) is the amount of energy your body needs to function at rest. This accounts for about 60 to 70 percent of calories burned in a day and includes the energy required for your whole body to function properly. In general men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula.

Adult Male :

66 + (6.3 × bodyweight in lbs) + (12.9 × height in inches )

(6.8 × age in years ).

Adult Female :

655 + (4.3 × weight in lbs ) + (4.7 × height in inches ) –

(4.7 × age in years)

Physical Activities :

Physical activities consume the next highest number of calories. Physical activities include everything from bending, lifting, walking, and just moving around burns calories.

Thermic Effect Of Food :

The thermic effect of food is the final addition to the number of calories your body burns. This is the number of calories your body burns. This is the amount of energy your body uses to digest the food you eat.


If you are overweight and you want to lose weight, you need to be below your current calorie maintenance level so that you end up burning more calories than you consume. When that happens, your stored body fat will be burned for energy instead.

Even though your goal is to lose fat, there are actually 3 goals to keep in mind when creating a caloric deficit.
  1. Maximizing fat loss.
  2. Minimizing muscle loss.
  3. Doing it all in a way that is as doable and sustainable for you as possible.

If you know that your present calories level is about 2,472 calories each day. To lose 1 pound per week, you need to cut 500 calories a day, bringing your weight–loss calories level to 1, 972. To lose 1 1/2 pounds a week, your calorie level would be 1,722 ( 2,472 – 750 = 1, 722 ). Attempting to lose 2 pounds per week means that your calorie allotment would drop to 1, 472 calories.

Too much food isn’t the only cause of obesity, lack of exercise is also part of the formula. So when you think about dieting you need to redefine your definition to mean cutting calories and increasing exercise.
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