# Calculate Your Caloric Intake Lose Weight

### Calculate Caloric Intake - FOSTER FITNESS

The calorie requirements associated with planned exercise. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF). The simplest method is to base your intake on a standard calories per unit of weight (usually kilograms). As these are only BMR calculations To convert BMR to a TOTAL requirement you need to multiply the result of your BMR by an 'activity variable' to give TEE. The Activity Factor is the TOTAL COST OF LIVING, NOT JUST YOUR TRAINING. So the aim is to use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely found maintenance. For example - subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is only 1/6th of the total. ADD 10-20% calories to the total aboveÂ  SUBTRACT 10-20% calories from the total above. The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient: Note: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake). If you are an athlete involved in a good volume of training I would suggest you CALCULATE a requirement for carbs as a PRIORITY - then go back and calculate protein / fat: For 'others' - to calculate your carbohydrate intake you calculate the calories left over from fats/ protein: more...

### Calorie Calculator - Daily Caloric Needs

It teaches dieters how to calculate their calorie needs (just like our calculator does above) as well as how many grams of carbs, fat, and protein (macros) they should be eating each day for weight loss. No foods are off limits as long as they fit your daily macro amounts and people enjoy the freedom flexible dieting gives them while still experiencing results. To accurately determine your daily calorie amount above, enter your current weight, age, height, and gender into the calculator. The results will show how many calories you may eat in order to maintain or lose weight . You don't need to adjust this depending on your exercise rate - that is factored into the equation. Calories for Fat Loss. Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss. The amount of food intake that once resulted in weight loss, will now only maintain 2 . Health authorities do set some baselines - these are 1200 calories per day for women, and 1800 calories per day for men. Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass. With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. As your exercise level was already factored into the equation, there is NO NEED to subtract calories burned by exercise. We encourage you to include exercise in your lifestyle change: it helps to maintain muscle when under calorie deficit, and it's great for your heart and mental state. more...

### BMR Calculator for Weight Loss - Exercise 4 Weight Loss

You will be presented with the calories per day based on the input information. BMR is the amount of calories you would burn while at rest. The second result is the amount of calories you need in order to maintain your current weight based on your activity level. The more active you are the more calories you will require. This is because you are already burning the calories you need in order to sustain life. So if you add activity to this, you need to increase the amount of calories you consume to maintain your weight. If you are trying to lose weight, then you need to reduce your calories. If you reduce the calories you eat, or increase the calories you burn by 500 each day, this would approximate to 1 pound loss for the week. So in order to keep the weight off, you want to lose it slowly. This will help you develop lasting lifestyle changes that will help ensure the weight stays off. more...

### Caloric Intake at NASM

Do you have a client looking to lose weight? NASM recommends for safe dieting to reduce total caloric intake by 500-1000 Kcal for clients with a BMI > 35 and to reduce caloric intake by 300-500 Kcal for clients with a BMI between 27-35. This can reduce total caloric intake. Nutritional and Recovery Guidelines for Optimizing Results (1 ,2) Caloric Intake Positive Energy Balance Recommended protein intake 1.2 - 1.7g/kg Body Weight Muscle Building and Recovery Strategies * Consume a mixture of carbohydrates and aminoâŚ âŚthe Recommended Dietary Allowance is 15 to 30% of the total caloric intake. 1 gram of carbohydrate is equal to 4 calories and intake typically should be between 50 and 70% of total caloric intake. 1 gram of fat is equal to 9 calories and intake should be limited to 10 to 30% of total caloric intake. When we start to reduce our normal daily caloric intake by more than 30% (e.g., cutting back from 2,200 daily calories to less than 1,540 calories), we start to consciously feel deprived of food andâŚ âŚby environments that promote increased food intake, non-healthful foods, and low levels of physical inactivity (1, 2). âŚAlthough carbohydrates are essential to our survival, refined starches and sugars continue to be the focus of debate regarding excessive caloric intake, obesity and health. In addition to an increased resistance training program it is recommended that the client increases daily caloric intake by 500-1000 calories. Self-monitoring Keep track of your health-related behaviors such as monitoring your portion sizes, caloric intake and exercise frequency. more...

### Formula for Caloric Intake

The equation for males is: 66.5 + 13.8 x (Weight in kg) + 5 x (Height in cm); 6.8 x age. The equation for females is: 655.1 + 9.6 x (Weight in kg) + 1.9 x (Height in cm); 4.7 x age. The equation is based on a persons sex, age range and weight. Age 3 to 9 years = 22.5 x (Weight in kg) + 499. Age 10 to 17 years = 12.2 x (Weight in kg) + 746. Age 18 to 29 years = 14.7 x (Weight in kg) + 496. Age 30 to 60 years = 8.7 x (Weight in kg) + 829. Age 3 to 9 years = 22.7 x (Weight in kg) + 495. Age 10 to 17 years = 17.5 x (Weight in kg) + 651. Age 18 to 29 years = 15.3 x (Weight in kg) + 679. Age 30 to 60 years = 11.6 x (Weight in kg) + 879. Age over 60 years = 13.5 x (Weight in kg) + 487. The equation is as follows: for females = 10 x (Weight in kg) + 6.25 x (Height in cm) - 5 x age - 161; for males= 10 x (Weight in kg) + 6.25 x (Height in cm) - 5 x age + 5. more...

### How Many Calories You Should Eat

If you want to lose (or gain) weight, then the first thing you need to know is how many calories to eat. Iâd even wager that you understand the basic principles of energy balance and how they drive weight loss and weight gain. Energy balance refers to the relationship between the amount of energy you eat and the amount you burn. This energy that you eat and burn is measured in calories. Thus, in this sense, a calorie is a calorie, and if you eat too much of the âcleanestâ foods in the world, youâll gain weight. When the goal is to lose fat and not muscle, you need to consider more than âcalories in versus calories out.â The calories you get from protein are, in many ways, far more important for your body composition than those you get from carbohydrate and fat. Now that you understand the fundamentals of proper dieting (energy balance and macronutrient breakdown), letâs talk about how to determine how much you should be eating. (AndÂ  hereâs how you do thatÂ when youâre wanting to lose weight . If you know how to drive fat loss with proper dieting and exercise, certain supplements can accelerate the process. That is, if you can lose 1 pound of fat per week through proper diet and exercise (and you can), you can lose 1.3 to 1.5 pounds of fat per week by adding the right supplements into the mix. And when you want to gain weight , you eat more. This is the heart of â flexible dieting .â Do it and you canât lose. And you can get started right away with the calorie and macronutrient calculator at the top of thisÂ article. The Bottom Line on How Many Calories You Should Eat. more...

### How to Calculate Recommended Caloric Intake - Get Fit

Knowing how many calories you burn in a day is useful for weight management. Maintaining your weight requires that you consume approximately the same number of calories each day that you burn. A weekly weight loss of 1 pound requires you to burn approximately 500 more calories per day than you eat. A weekly weight gain of 1 pound requires you to eat approximately 500 calories per day more than you burn. For example, if your BMR is 1,404 and you are sedentary, you burn approximately 281 calories per day through activity. Add your BMR to the number of calories you burn each day through activity to determine your caloric needs to maintain your weight. For example, if your BMR is 1,404, and you burn approximately 281 calories per day through activity, you need to eat about 1,685 calories per day to maintain your weight at your current activity level. more...

### Daily Calorie Calculator - Calories Calculator

The Daily Calories Calculator, is an extend calculator of BMR calculator (Basal Metabolic Rate Calculator). Using the Daily Calorie Calculator. The fight with calories is an everyday affair and knowing your daily calorie intake is a critical part of managing it properly. What constitutes as the proper number of calories to lose weight? Many men and women use calorie calculators to estimate the number of calories required to gain or lose weight. The bulking calculator provides users with an estimate of the number of calories required to gain weight or muscle. Pregnant women use the pregnancy calorie calculator to assess their weight gain and calorie intake in order to ensure a healthy pregnancy. This figure sends many weight watchers to the gym to exercise away the required 500 calories. This is because weight loss becomes more and more difficult, the lighter an individual becomes. A 25 year old with the same height and weight and work out time can consume up to 2,039 calories while losing the same weight. The calorie calculator helps identify the right number of calories required to lose weight in the proper manner. This means the body adapts to the lack of calories and conserves energy. This therefore, is not the right way to lose weight. A gradual calorie intake reduction helps lose weight in the proper manner. Referring to the calorie calculator enables a person to obtain an approximation of the daily calorie intake in order to lose weight in a healthy and permanent way. more...

### How To : Calculate Your Daily Calories - Diet Blog

How To: Calculate Your Daily Calories. How Many Calories Should a Woman or Man Eat? Daily Calories for Weight Loss. This is what you need to be aiming for. You must be able to track calories each day for a minimum of a week to determine how and what you are eating. You can then begin reducing daily calories (only reduce by a maximum of 500 per day at first). This is how much you should be eating each day so that you WILL NOT gain weight. Are you aware of how many Calories some foods contain? Fat loss levels are calculated by subtracting 20% of daily calories. more...

### Free Online Calorie Counter Calculator - American Cancer

Being at a healthy weight has a big impact on your health. The tool below can help you get there â and stay there. Fill in your information and youâll get an estimate of how many calories you need to maintain your current weight. If you need to lose weight, take in fewer calories than you use through exercise and your everyday activities. Â  Sedentary: Activities of daily living only (dressing, cooking, walking to and from the car, etc.). Â  Lightly Active: Activities of daily living, plus the equivalent of walking 2 miles (or about 4,000 steps) per day. Â  Moderately Active: Activities of daily living, plus activities like brisk walking (15-20 minutes per mile), dancing, skating, leisurely bicycling, golfing, doubles tennis, mowing the lawn, or yoga 3-5 days per week. To maintain your current weight, you can eat: To lose 1 pound a week, you need to cut 500 calories per day. Cut 250 calories from your daily diet. Get an estimate of the Calories Burned During Exercise and in daily activities. To get the most out of your workout. more...

### How to Calculate How Many Calories You REALLY Need

How to Calculate How Many Calories You REALLY Need. Instead, go with this formula, a simplified version of what many nutritionists use for their clients:Â âMultiply your weight in pounds by 12 or 15â12 if youâre mostly sedentary or mildly active and 15 if you do some kind of moderate or high-intensity exercise almost every day,â says New York City nutritionist Brittany Kohn, R. It sucks, but itâs true: As you get older, your metabolism slows a bit, and your system requires fewer calories to function. Now you know how many calories you need to maintain your current weight. Consuming 500 fewer calories per day gives you a deficit of 3,500 calories a week, which equals about one pound, says Kohn. (You can also ramp up your workouts to burn off calories if you find it tough to cut 500 calories from your daily meal plan.) And if you want to gain weight, tack on 250 to 500 extra calories in healthy, whole foods per day. more...

### BMI Calculator : Measure Metabolism, Target Heart Rate and

American Council on Exercise: "Resting Metabolic Rate: Best Ways to Measure It - And Raise It, Too." Anthropometrica: A Textbook of Body Measurement for Sports and Health Courses, UNSW Press, 1996. "Determining Your Waist-to-height Ratio and Associated Health Risks," Coffee Break Training, No. Harvard Health Publications: "Abdominal fat and what to do about it." Harvard School of Public Health: "Healthy Weight," "Genes Are Not Destiny." National Heart, Lung, and Blood Institute: "Fat-free versus regular calorie comparison." This tool does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the Web MD Site. more...

### Calorie Know - How : Get The Equation Right To Get Results

The amount of calories you burn at rest is termed your basal metabolic rate (BMR). The more lean muscle mass you have the higher your BMR. 30% of energy (calories) is used for physical activity while 10% is used in the process of digestion. To determine your basal metabolic rate (BMR), aka how many calories your body burns at rest, use the following formula: BMR= Lean body mass (lbs) x 13.8 calories. You can obtain your lean body mass from body fat measurements. Scale weight - fat mass= lean body mass. Once you calculate your BMR factor in activity to account for calories burned during exercise. How Many Calories To Build Muscle Mass And Gain Weight? The provided formulas can help you create the balance you need for a well toned and balanced physique. more...

### Calorie Intake Calculator, BMR Calculator, Daily

Use our calorie intake calculator and BMR calculator to calculate both your BMR and your daily calorie needs so as to maintain your weight according to your daily activity levels. If your target is to lose weight, your daily calorie intake should be reduced. Have a look at how to calculate your recommended daily calorie intake to lose weight. Just fill out the fields in the daily calorie calculator below and click âcalculate my calorie needsâ to get your BMR and your recommended daily calorie intake. more...