Calorie Calculator

your calorie count enables you to keep track of your weight and plan a healthy workout routine to achieve your weight gain or weight loss goals.

Knowing your calorie count enables you to keep track of your weight and plan a healthy workout routine to achieve your weight gain or weight loss goals.

In order to calculate the daily required calorie, you must provide a few details including your gender, height, weight, and age. You can use this calculator online at free of cost. 

A calorie calculator would require you to enter details which you need to take note of. Moreover, this practice can help you with maintenance of calories with the calculator. Moreover, you can find Indian food calculators that compute the calories that exist in Indian staple diets. 

Benefits of Using a Calorie Calculator Online

It is important to check the consumption of calories per day, for:

• Keeping track of your weight

If you know how many calories you are consuming on a daily basis, it would be much easier to keep a check on your weight.

• Planned weight gain/loss

A certain suggested amount of calories per day would help you effectively work on your weight loss or weight gain.

• Lose weight effectively

There are weight loss calorie calculator models specifically designed if you are somebody looking for a better way to lose weight.

• Calculate your daily calorie requirement

You can use the calorie calculator given on this page to determine the number of calories your body burns per day on average. This is your daily calorie requirement. Eating more calories than this number will cause you weight gain, and eating less can help you lose weight.

• Track your calorie intake

Once you have your daily calorie requirement number, start tracking your daily calorie intake for 8-10 days to get an idea of how many calories you eat per day. You can do this by using any of the multitudes of health and meal tracking applications available for smartphones.

• Plan for a calorie deficit by counting calories

Now that you know how many calories you consume each day, you can start to cut down on your calories slowly. It is a good idea to cut down on high-calorie food items that contain too many carbs or sugars. You should also ideally cut down on processed and fried foods.

• Prepare a healthy meal plan

Once you have cut out the high-calorie foods from your diet, you can create a new meal plan to include healthier foods like salads, lean meats, fish, etc. so that you get ample nutrition each day. However, make sure the maximum calorie deficit you aim for is 300-500 lesser calories than your daily requirement for sustainable weight loss.

• Combine exercise with your new diet

You can combine your new diet with a routine of exercises that you can carry out each day. You can start by walking 30 minutes every day and then progressively take on more intensive exercises.

For example, an individual who follows zigzag cycling may eat 2300 calories per day from Monday to Thursday and eat only 1500 calories per day from Thursday to Sunday to lose weight. This is also a good way to lose weight, but you should consult a dietician before starting zigzag cycling to get a good idea of how the weight loss plan will work for you.

• Calorie Dense Foods

Calorie dense foods are the kinds of foods that contain a very high amount of calories in foods of small quantities. For example, cheeses, desserts, sugar, nuts, and certain high sugar fruits contain a large number of calories even though they may appear to be small. A single cheese cube can contain more calories than a full chapati. You need to be careful about including these kinds of foods in your diet. It is a good idea to avoid these foods as you can end up eating a very large number of calories without actually eating too much food. However, you can occasionally consume healthy high-calorie foods like avocados or certain types of cheeses but make sure you don’t overdo it.

• Low-Calorie Foods

Foods like vegetables and grains are great sources of nutrition while being low-calorie foods at the same time. If you want to lose weight consistently, you need to incorporate these low-calorie foods, especially vegetables into your diet. The best sources of low-calorie foods include green vegetables, carrots, egg whites, sprouts, and more. Apart from being low in calories, these foods also provide all the necessary micro and macronutrients like proteins, carbs in healthy quantities that help you remain fit and energetic.

• Exercise: Approx Calories Burned (1 hour of exercise)

• Walking: 300-400 calories

• Light Jogging: 500-600 calories

• Running: 700 calories

• Swimming: 500 calories

• Cycling: 400-700 calories

• Weight Lifting; 200-300 calories

• Callisthenics: 300-400 calories

• Rope Skipping: 800-1000 calories

You can start using these exercises in your daily routine to lose weight naturally and get fitter.

• Carbohydrates

The two most important kinds of carbohydrates are known as sugars and starches. Sugars can be defined as simple carbs. Sugars are found in smaller units, and they release the energy directly into your bloodstream and at a fast pace. Starches, on the other hand, are complex carbohydrates. Starches are made of fibre and release a steadier flow, and at a much slower pace. Some of the examples of starch are potatoes, bread, cereals, pasta, and rice. The fibre that is present in complex carbs works as a cleanser for your body.

• Proteins

Proteins can be defined as complicated and large substances. Proteins contain multiple small units that are known as amino acids. Your body breaks down proteins in an attempt to reuse amino acids. Some of the protein-rich food items are fish, eggs, dairy products, and meat.

• Fats

Fats are one of the best providers of energy for your body. There are three varied kinds of fats known as unsaturated fats, saturated fats, and trans fats. Unsaturated fats are found in fish largely. These contain fatty acids that are beneficial for your health. Saturated fats are found in meat, butter, lard, cream, and cheese. Trans fats can be found in processed and margarine food items.

• Maintain a spreadsheet or journal to keep track

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