Weight Loss

Calorie Calculator: An Efficient Way to Focus on Your Weight Maintenance

We keep hearing people around us talking about counting calories and wanting to cut down on calories, but what exactly is this term called ‘calorie’, and why is it so important to us?  It is simply that our bodies need energy or calories in order to perform vital functions like respiration and digestion. Additional activities such as sitting, walking, sleeping, exercising, among others, are required. The food we consume provides us with this energy our bodies need, and that energy is ‘calories’.

It is essential to calculate calories because it helps you see if you are getting enough calories or if you are eating too many calories. It is also essential for maintaining healthy body weight. A high calorie intake means that your body stores more calories as fat.

At the same time, not getting enough calories would suggest that you deprive your body of the adequate calories it requires to function, which can hamper your body’s regular functioning. Calculating the amount of calories you need to function is another important element in calorie calculation. 

This article will focus on the importance and use of a calorie calculator to plan your fitness program.

Calorie Calculation: Essential Elements

Calorie calculation can be a broad term that includes many features. Let’s look at it in three parts.

Calculating the Calories Your Body Needs

It is the primary purpose of calculating calories. For basic activities to be performed, your body requires a certain number of calories. Your body requires calories to breathe, pump blood and digest food. These metabolic activities require energy from calories. It is important to know how many calories are needed for your body’s basic functions. To calculate your calorie needs, a calorie calculator uses your BMI (Body Mass Index) and your weight. It also considers your physical activity to determine how many calories you are burning, in addition to the metabolic activities. A calorie calculator will help you determine your daily calorie requirements after considering all these factors.

Calculating Calories From the Foods You Eat

An estimate of the calorie needs is not enough to maintain a healthy body weight. While it is vital, it is only one step in healthy body maintenance. It becomes crucial to track what you eat once you know how many calories you need. There are many meals that you eat throughout the day. These include your breakfast, lunch and dinner, as well as snacks at mid-day. You also consume fluids throughout the day. A food calorie counter keeps track of all calories consumed throughout the day and helps you to determine whether you are in excess or under calories.

It is vital because it will enhance your weight loss journey. It is well-known that calories play an important role in weight management. A well-planned diet that is low in calories can help you lose weight. Your healthcare professional or nutritionist may ask you to consume more calories than you need if you are trying to gain weight. But, weight loss is more than counting calories. It includes many other factors such as the nutritional composition of your food, portion sizes, meal timings and sleep schedules, stress management, stress management, and physical activities. However, counting calories can be a great way to help you lose weight. 

In the past, people kept food journals to track their calorie intake. This was due to a lack in technological support. However, counting calories from your foods has become easier with calorie calculators’ evolution.

Calculating Calories You Burn

Calorie calculation relies on two fundamental principles: calories you eat and calories you burn. There are many ways that we burn calories. The primary and most obvious processes that use calories include metabolic activities such as breathing, digestion, pumping of blood, etc. We also burn calories by doing various activities like walking, climbing stairs, running, etc. It is important to calculate how many calories you have burned throughout the day in order to determine how many calories you have left. 

If the result is negative, it means that you eat fewer calories that you need. This can be beneficial to people who are trying lose weight. However, if your body consumes more calories than it needs, it can hamper your weight loss efforts. It depends on many other factors and can vary for each person. A calorie calculator can help you determine if you are on track to reaching your goals.

The Importance and Value of Counting Calories

Calorie calculation can be used to plan your exercise program. It can be very beneficial in many ways. 

  • As per an individual’s calorie requirements, dieticians and doctors chart out the most suitable modified food plans to achieve their fitness goals. 
  • Execution is the next stage after you have created a plan. But, your calorie intake is the most important aspect of executing a fitness regimen. 
  • Calculating calories burned, calories required, and calories consumed can help you make your fitness plans more manageable and guide you in taking further steps to achieve your goals.

Let’s look at the role of calories in weight loss and how we can do it correctly.

Calorie Calculator – The Formula

You need to first determine two values: BMR (i.e. The Active Multiplier and basal metabolic rate are the two values you need to calculate your body’s daily calories. The calculations for men and the women will therefore be slightly different.

Harris-Benedict Formula For Women

Step 1: Locate the BMR

BMR = 655 + (9.6 x Weight in kilos) + (1.8 x Height in cm) – (4.7 x Age in years)

Step 2: Multiply your BMR using the appropriate activity factor

If you live a Sedentary life (little to no exercise),

Calorie calculation = BMR x 1.2

Lightly active lifestyle (light exercise 1-3 days a semaine)

Calorie calculation = BMR x 1.375

Moderately active lifestyle (moderate exercise, 3-5 days per week).

Calorie calculation = BMR x 1.55

For a Very Active Lifestyle (Intense exercise 6-7 days a Week)

Calorie calculation = BMR x 1.725

Calorie calculation = BMR x 1.9

Harris-Benedict Formula For Men

Step 1: Locate the BMR

BMR = 66 + (13.7 x Weight in kilos) + (5 x Height in cm) – (6.8 x Age in years)

Step 2: Multiply your BMR using the appropriate activity factor

If you are a Sedentary (no exercise, little to no activity)

Calorie calculation = BMR x 1.2

For a Lightly Active Lifestyle (Light exercise 1-3 days per Week)

Calorie calculation = BMR x 1.375

Moderate Activity (Moderate exercise 3-5 days per week)

Calorie calculation = BMR x 1.55

For a Very Active Lifestyle (Intense exercise 6-7 days a Week)

Calorie calculation = BMR x 1.725

Calorie calculation = BMR x 1.9

Knowing your calorie requirements is one step. Next, you need to know how many calories you eat from your foods. Before following any diet or making your meal plans, it is essential to know your food’s calories. You can then plan your daily food according to your calorie preferences. 

We can segregate foods based on their calories but we can also split them into six different subgroups.

  • Very Low-Calorie Foods
  • Low-Calorie Foods
  • Low- to medium-calorie foods 
  • Medium Calorie Foods
  • Foods that are moderately to high-calorie
  • High-Calorie Foods

According to the USDA’s food dataBelow are the calories for some common foods.

(Note: The kcal refers only to calories.

Very Low-Calorie Foods (Calories per 100g)

  • Capsicum 18 kCal
  • Lettuce: 20 kCal
  • Cherry tomato: 22 kCal
  • Broccoli: 27kCal
  • Spinach: 28 kCal

Low-Calorie Foods (Calories per 100g)

  • Skimmed Milk: 34 kCal
  • 38 kCal Melon
  • Carrots: 39 kCal
  • 44 kcal for onions
  • Apples: 61kCal

Calories per 100g – Low to Medium Calorie foods

  • 55 kcal for Oats
  • Full fat milk: 61 kCal
  • Kiwi fruit: 64kCal
  • Cottage cheese (Paneer): 82 kCal
  • Bananas: 98 kCal
  • Prawns: 100 kCal

Medium Calorie Foods (Calories per 100g)

  • White Rice (cooked), 130 kCal
  • Eggs: 143kCal
  • Peas: 150 kCal
  • Chicken: 158 kcal
  • Whole Wheat Bread: 220kCal

Medium to High-Calorie Foods (Calories per 100g)

  • Dates: 235 kCal
  • White bread: 267kCal
  • Honey: 280kCal
  • Roti: 300 kCal
  • Muesli: 390kCal

High-Calorie Foods (Calories per 100g)

  • Cheese: 420 kCal
  • Cream Cheese: 428 kCal
  • Peanut Butter: 639 Kcal
  • Butter: 715kcal
  • Cod liver oil: 900kcal

High- Calorie Junk Foods

  • Chicken Burger: 444 KCal
  • Meat Lovers Pizza (1 slice): 225 kCal
  • Penne Alla Alfredo: 450 kCal
  • 1 plate of Chicken Fried Rice: 329 kCal
  • 1 Chicken Kathi roll: 331 kCal 

So many foods, so many to calculate. Sounds difficult, right? A calorie calculator will help you to make your life easier. An app called HealthifyMe will allow you to enter your food and the amount of each portion. It will then keep track of your calorie intake. It will also track the nutrition you get from your food.

Counting calories burned from common exercises and other physical activities

Once you know how many calories your body needs and how many calories you consume, it is time to find out how many calories you are burning. Your body burns some calories through metabolic activity, but you also burn calories through physical activities such as walking, running, and other activities. To calculate how many calories your body burns during metabolic activities, a BMR calculator is useful. A calorie calculator can be used to determine how many calories you are burning through exercise and other activities.

Also, the amount of calories burnt during any particular activity depends not only on the intensity of the movement but also on the individual’s current weight, height, age and gender.

Side effects can occur if your body uses less calories than it needs to perform its metabolic functions. In severe cases, this can cause tiredness, dizziness, difficulty focusing, dizziness, breathlessness, heart failure, or even death. Excess calories can also be stored as fat in the body and cause weight gain. You should burn excess calories by engaging in physical activity. If you engage in extreme physical activities and don’t eat enough calories, you should eat more calories from healthy foods.

According to Harvard Medical School studiesBelow are the calories you’ll burn in 30 minutes during the respective activities. 

Common Physical Activities and Sport

Brisk Walking

  • Calories consumed by a person who weighs 55 kg: 180
  • Calories consumed by a 70-kg person: 216
  • Calories burned by an 85kg person: 252

Swimming

  • Calories consumed by a person who weighs 55 kg: 180
  • Calories consumed by a 70-kg person: 216
  • Calories burned by an 85kg person: 252

Tennis

  • Calories burned for a person 55 kg or more: 210
  • Calories consumed by a 70 kg person: 252
  • Calories burned by an 85kg person: 294

Running

  • Calories burned for a person who weighs 55 kg: 240
  • Calories consumed by a 70-kg person: 288
  • Calories burned by an 85kg person: 336

Yoga

  • Calories burned for a person with a weight of 55 kg: 120
  • Calories burned by 70-kg person: 144
  • Calories burned by an 85kg person: 168

Calories Burnt by Day to Day Activities

Sitting Idle

  • Calories consumed by a person who weighs 55 kg: 36
  • 46 Calories burned by 70kg-weight person
  • Calories burned by an 85kg person: 55

While you Sleep

  • Calories consumed by a person who weighs 55 kg: 26
  • Calories consumed by a 70-kg person: 33
  • Calories consumed by a person who weighs 85 kg: 40

Please Note:These calories are not burned by sitting or sleeping. Instead, these calories are burned by metabolic activities such as breathing, digestion, blood circulation, and other activities.

While performing household chores (Dusting, Cooking, etc.

  • Calories burned by a person who weighs 55 kg: 69
  • Calories consumed by a 70-kg person: 88
  • Calories burned for a person who weighs 85 kg: 106

Calorie Calculation: Precautions

Calorie counting as a means to lose weight

Calorie counting is believed to be the fastest and most effective way to lose weight. There is also the common misconception that eating less and exercising harder can help you lose weight. It’s not as simple as it seems. While researchAlthough calorie counting is an effective tool for weight loss, there are many other things to consider before you cut calories.

First, it’s important to realize that everyone has different calorie needs. A person who sits at a desk all day won’t need the same amount of calories as an athlete. Similarly, a young individual won’t need the same calories as someone above 60. It is essential to determine how many calories your body requires to lose weight. And that depends on one’s age, weight, height, gender and activity levels.

It is also important to understand that weight loss can not be achieved by cutting calories. It is also important to consider what foods you eat. You won’t lose weight by eating low-calorie junk foods or processed food. ResearchIt is clear that eating unhealthy junk food or processed food can adversely affect your body, regardless of its calories. A small burger of 120g contains 345 calories. Brown rice can provide 400 grams of calories for the same amount. Brown rice is healthier than eating a hamburger, especially when it comes to health.

Calorie-counting is one way to aid weight loss. It is only beneficial if you have a solid understanding of nutrition. You won’t get the desired results if you don’t. You can also harm your body by choosing nutritionally deficient foods.

Calorie-counting is one way to aid in weight loss. Calorie counting can be helpful in certain ways but you should make sure that you do it with a well-calculated understanding about nutrition. If you make poor choices when creating a diet chart, it may not produce the desired results. It is important to fully understand your needs and consult a dietitian or nutritionist. They will design a modified meal plan to help maintain a healthy weight.

The question of whether counting calories is enough to lose weight will continue to be debated. However, calorie counting is an effective method of weight loss and maintaining a healthy weight. You must still make informed choices about the foods you eat to reap the benefits.

Calculating calories allows people to gain a deeper understanding of how much they eat and how many calories are burned. It is easier to change your eating habits and exercise routines depending on your goals. Your calorific needs depend on your age and height, gender, and activity level. 

It can be difficult to determine your calorie requirements accurately because so many factors affect them. A calorie calculator can help you determine how many calories you need and how much you eat.

Q. How do I calculate my calorie intake?

A. You can follow the steps below to calculate your calorie intake or use a calorie-counting app that tracks your food and calories. 

  • Keep track of what you eat, including the portion size, ingredients, and how it was cooked.
  • Find the calorific value for each ingredient and add it all together.
  • Calculate the total calories in your meals for the day.

Q. Q. Can you lose weight if you eat 1500 calories per day?

A.  It is impossible to predict whether you will lose weight with a 1500-calorie diet. Some people may be able to lose weight on a 1500 calorie diet. researchWhile it is believed that it works well on average women, there are a lot of variations in its effectiveness. Your calorie requirements depend on your gender, weight, height, activity level, and age. Before embarking on any calorie deficit diet plan, it is a good idea to consult your doctor.

Q. Q. How many calories should I consume in a single day?

A.  A. It also depends on whether you are trying to lose weight, gain or just maintain a healthy weight. Besides that, you also need to track your body’s calorie requirement as per your BMR. You can use a calorie calculator to make it easier.

Q. Q.

A.  Our bodies need to have a minimum of energy in order to perform their primary survival function such as breathing, heartbeat, and other vital functions. This minimum amount of energy is sufficient for most people (i.e. This is more than 1200 calories. So, 1200 calories per day won’t allow your body to perform any of these vital functions properly, leading to several side effects like fatigue, weakness, tiredness etc.

Q. Q.

A.  Calories are the energy content of a food. Your body stores excess calories as fat when you consume more calories than you need. Your body may also struggle to function properly if you consume less calories than the minimum.

Q. Q. Which fruit has the highest calories?

A.  Avocados are the fruit with the highest calories. 100g of avocados contains 150 to 167 calories. Other high-calorie fruits include dates, bananas, coconut pulp, bananas, and raisins.

Q. Q. Are calories important for weight loss?

A.  Yes, calories are important if you want to lose weight. There are many factors that affect your weight loss. Before you cut down on calories, it is important to understand how they affect your weight loss. It is not possible to lose weight in a healthy way by cutting calories. What matters is what you eat. Your hormones can also have a significant impact on your metabolism.

Q. Q. Which food has more calories?

A. High-calorie foods are of two types: healthy and unhealthy. Rice, potatoes and whole-grain bread are the healthiest foods. They also contain more calories than oil-rich fish and nuts. Avoid processed foods, fast foods and fried foods. Also, avoid foods with too much sugar like ice creams, cakes and soft drinks.

Q. Q.

A. A. A person 50-60 kg can burn 100-180 calories depending upon their walking speed. A person who weighs between 60-70 kgs can burn anywhere from 112 to 214. A person weighing between 70 and 80kgs can burn 127 to 245 calories.

Q. Q.

A.  The formula for counting calories has two main parts- Finding your BMR, which is different for men and women, and then multiplying that value by the ‘activity level’, which indicates how active you are on a day to day basis. 

  • For women, Activity Level x [655 + (9.6 x Weight in kilos) + (1.8 x Height in cm) – (4.7 x Age in years)]
  • For men: Activity Levelx  [66 + (13.7 x Weight in kilos) + (5 x Height in cm) – (6.8 x Age in years)]

Q. Q.

A.  A. For weight loss, dieticians recommend reducing the net calories by 10%. Before making any changes, consult your doctor or dietician.

Q. Q.

A.  A combination of daily exercise and a lower calorie intake is the best way to lose weight. Usually, cutting your daily calorie intake by 500 calories assists in losing about ½ a kilo in a week, but keep in mind that the weight loss will contain fat loss, lean tissue loss and water weight loss.

Q. Q. How many calories should I consume per day to lose weight?

A.  A. Keep in mind that the body needs a certain amount of calories to function properly. Therefore, it is important not to drastically reduce calories without consulting a dietician or a doctor.

Source: healthifyme

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