A calorie calculator gives you an estimate of how many calories you are required to consume to have a healthy balanced diet. This food calorie calculator would also help you with a calorie chart and basic guidelines for calorie count. Read on to understand this further.
A calorie can be defined as a unit that measures energy. In other words, it helps measure how much energy food and beverages contain. The smaller units of calories are denoted by "cal" while the bigger calories are denoted by "Cal". Calories were first defined in terms of measuring heat energy.
Kcal and calories are terms that can be used interchangeably. Kcal and calories refer to the exact same amounts of energy. Kcal is basically the bigger calories or kilocalories. One kcal is equal to 1000 cal.
Calorie intake differs from one person to another depending on their lifestyle. It may range between 1200 calories to 2000 calories depending on the requirements of your body. It is best to visit a nutritionist or your physician to understand best what your body needs. You can also make use of the daily calorie intake calculator to understand your minimum calorie requirement per day.
If you are planning on following a daily calorie intake for weight loss, the first thing you need to do is to decrease your daily calorie intake by 500 calories. For instance, if you consume 1800 calories every day, you need to bring it down to 1300 calories. This would help to lose 1 pound of your body weight each week.
On average, a woman aged between 26 to 50 would require 1500 calories per day to decrease a pound each week. Men of the same age group would require about 2300 calories per day to decrease a pound each week.
Given below are certain things you need to keep in mind while reducing calories in your diet:
If you are trying to lose calories, consume more proteins. High protein diets can effectively increase your calorie burns by about 80 to 100 calories each day.
Do not consume soft drinks, chocolate milkshakes, or fruit juices. Eliminating liquid sugar from your daily calorie intake would help you lose weight faster.
Remember that your body needs plenty of water. If you drink about two litres of water each day, it would help burn more calories.
Here are some of the things to remember while increasing your calorie intake.
The first thing you need to do is to consume more calories than what you burn. You need to consume about 700 to 1000 calories more than your maintenance calories level.
Carbs and unsaturated fats are high-calorie foods and should be a priority if you wish to gain weight. Ensure that you are consuming carbs, fats, and proteins in each meal.
Eating sauces, condiments, and spices would also be beneficial in gaining weight.
Check out the calories present in the food you eat regularly. Keeping a track of these could help you in your weight management regime.
Foods |
Calorie count |
Banana |
151 |
Apple |
59 |
Carrots |
50 |
A cup of tomato |
22 |
Egg |
78 |
2 oz. cooked chicken |
136 |
Bread |
75 |
A tablespoon of butter |
102 |
One cup corn |
132 |
One cup cooked rice |
206 |
The following is a list of low-calorie foods.
Food |
Quantity |
Calories |
Oats |
100 grams |
389 |
Eggs (boiled) |
100 grams |
155 |
Greek yoghurt |
100 grams |
59 |
Berries |
100 grams |
57 |
Soup |
1 bowl |
10-90 |
Cottage cheese |
100 grams |
98 |
Lean meat |
100 grams |
160 |
Watermelon |
100 grams |
30 |
Legumes |
100 grams |
81 |
Although calorie intake depends on the age, gender, and energy levels of every individual, on average, adult females should consume between 1600-2400 calories per day. Adult males, on the other hand, should consume between 2000-3000 calories per day.
The following is a list of high-calorie foods.
Food |
Quantity |
Calories |
Protein smoothies |
1 scoop |
100-150 |
Rice |
100 grams |
130 |
Milk |
100 grams |
42 |
Nuts |
100 grams |
607 |
Red meat |
5 ounces |
300 |
Potatoes |
100 grams |
77 |
Dried fruits |
100 grams |
359 |
Avocado |
100 grams |
160 |
Cereals |
100 grams |
379 |
Chocolate |
100 grams |
546 |
Fats and oils |
1 tbps |
120-150 |
Cheese |
100 grams |
402 |
A food calorie calculator provides results that are based on the basal metabolic rate or BMR. The BMR can be defined as the total energy that you expend each day at rest. BMR can be calculated using the formula 370 + 21.6 (1 - F)W.
W-Your weight in kilograms
F-Percentage of your fat
Calories indicate the specific amount of energy that food or beverages contain. The same energy is often also measured in or defined by kilocalories (kcal) or kilojoules (kJ). 1 calorie is equal to 4.18 kilojoules. Or, 1 calorie is equal to 4,184 joules.
An accurate calculator uses predetermined equations to help create an estimated average for the number of calories required by an individual on an average day. Here are some of the common calorie calculator equations used by a variety of calorie calculators online:
Mifflin-St Jeor Equation
For men: BMR = 10W + 6.25H - 5A + 5
For women: BMR = 10W + 6.25H - 5A - 161
Revised Harris-Benedict Equation
For men: BMR = 13.397W + 4.799H - 5.677A + 88.362
For women: BMR = 9.247W + 3.098H - 4.330A + 447.593
Katch-McArdle Formula
BMR = 370 + 21.6(1 - F)W
In these equations,
W refers to body weight in kilograms
H refers to height in cms
A refers to age
F refers to body fat percentage
Swimming, running, cardio, and walking are some of the activities that help burn calories.
Yes, getting a quality amount of sleep helps in muscle growth.
Reducing 500 calories per day would mean losing one pound each week.
A person who weighs 56 kilograms could burn about 215 calories by walking for an hour.
You may use a notebook or a mobile app to track your calorie intake.
BMR or Basal Metabolic Rate can be defined as the amount of calories burnt in your body while at rest.
No, sweating is not always a sign of burning calories.