Calorie Cpunt on 121 Grams of Roasted Baby Red Botato
Calorie Calculator
The Calorie Figurer can be used to estimate the number of calories a person needs to consume each day. This reckoner can also provide some simple guidelines for gaining or losing weight.
| Age | ages 15 - eighty |
| Gender |
| Activity | |
| Results unit:
BMR estimation formula:
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- Exercise: fifteen-30 minutes of elevated heart rate action.
- Intense exercise: 45-120 minutes of elevated middle rate activity.
- Very intense exercise: two+ hours of elevated eye charge per unit action.
Food Energy Converter
The following converter can be used to convert between Calories and other mutual nutrient energy units.
| = | 4.1868 | |||
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This Calorie Calculator is based on several equations, and the results of the estimator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to summate basal metabolic rate (BMR), which is the corporeality of energy expended per day at residual. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly unlike in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the almost accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage. The iii equations used by the reckoner are listed below:
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 = thirteen.397W + 4.799H - five.677A + 88.362
For women:
BMR = 9.247W + iii.098H - four.330A + 447.593
Katch-McArdle Formula:
BMR = 370 + 21.6(ane - F)Due west
where:
W is trunk weight in kg
H is body height in cm
A is age
F is trunk fat in percent
The value obtained from these equations is the estimated number of calories a person can swallow in a day to maintain their torso-weight, assuming they remain at rest. This value is multiplied by an action factor (generally 1.2-1.95), dependent on a person's typical levels of exercise, in society to obtain a more realistic value for maintaining torso-weight (since people are less likely to be at residuum throughout the course of an entire solar day). one pound, or approximately 0.45 kg, equates to about 3,500 calories. Every bit such, in lodge to lose i pound per calendar week, it is recommended that 500 calories be shaved off the guess of calories necessary for weight maintenance per day. For instance, if a person has an estimated allotment of two,500 calories per 24-hour interval to maintain torso-weight, consuming two,000 calories per day for one calendar week would theoretically result in iii,500 calories (or ane pound) lost during the period.
It is of import to remember that proper diet and practise is largely accustomed every bit the best way to lose weight. It is inadvisable to lower calorie intake by more than than 1,000 calories per solar day, as losing more 2 pounds per calendar week can exist unhealthy, and can upshot in the opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a calendar week will likely involve musculus loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss tin can also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a practiced diet is of import, since the body needs to exist able to support its metabolic processes and replenish itself. Depriving the body of the nutrients information technology requires as part of heavily unhealthy diets tin can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is frequently regained in the form of fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber intake as well equally other nutritional necessities to balance the needs of the body.
Calorie Counting as a Means for Weight Loss
Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:
- Determine your BMR using i of the provided equations. If you know your torso fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Think that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily consequence in exactly 1 pound lost per week – information technology could be less, or it could be more!
- Decide your weight loss goals. Recall that 1 pound (~0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per 24-hour interval will theoretically issue in a loss of 1 pound a week. It is generally not advisable to lose more 2 pounds per calendar week as it can have negative health furnishings, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and/or a registered dietician nutritionist (RDN) is recommended in cases where y'all programme to lose more than 2 pounds per week.
- Choose a method to track your calories and progress towards your goals. If you accept a smartphone, at that place are many easy-to-utilize applications that facilitate tracking calories, exercise, and progress, amidst other things. Many, if not all of these, have estimates for the calories in many brand-name foods or dishes at restaurants, and if not, they can estimate calories based on the amount of the individual components of the foods. It can be difficult to get a adept grasp on food proportions and the calories they comprise – which is why counting calories (equally well as any other approach) is not for everyone – but if you meticulously measure out and rail the number of calories in some of your typical meals, it apace becomes easier to accurately estimate calorie content without having to really mensurate or weigh your food each time. In that location are also websites that tin help to do the same, but if yous adopt, manually maintaining an excel spreadsheet or even a pen and paper journal are certainly feasible alternatives.
- Track your progress over time and make changes to better attain your goals if necessary. Call back that weight loss alone is not the sole determinant of health and fitness, and you lot should have other factors such as fatty vs. muscle loss/gain into account likewise. Also, it is recommended that measurements are taken over longer periods of time such as a week (rather than daily) as significant variations in weight tin occur simply based on water intake or time of 24-hour interval. Information technology is besides ideal to accept measurements nether consequent conditions, such as weighing yourself as soon every bit you wake up and before breakfast, rather than at different times throughout the day.
- Keep at it!
The above steps are an attempt at the most basic course of calorie counting. Calorie counting is not an verbal science, and can be as circuitous as you want to brand it. The above does not consider the proportions of macronutrients consumed. While in that location is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates), some residuum is certainly advisable, and different foods have been found to accept different effects on health, feelings of hunger, and number of calories burned. Generally, minimally candy plant and animal foods tend to be more conducive to healthy weight loss and maintenance.
At that place are many approaches to weight loss and in that location is no set platonic method that works for all people, which is why and so many different diets and do regimens exist. While some methods are more effective for each individual person, non all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others. That existence said, one of the most usually effective weight loss methods is counting calories. In its most basic class, calories consumed minus calories expended will result in weight gain if the event is positive, or weight loss if the result is negative. However, this is far from a comprehensive motion picture, and many other factors play a role in affecting healthy, sustainable weight loss. For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies take shown that foods that require a person to chew more than and are more than difficult to assimilate result in the body burning more calories, sometimes referred to every bit the thermic effect of food. While the increment in burned calories may be marginal, foods that are more than difficult to digest such every bit vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods.
Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a diverseness of block snacks managed to lose 27 pounds over ii months. As constructive as this tin exist, it is certainly not suggested. While the participant did non seem to suffer any noticeable health detriments in this particular case, in that location are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes. However, ignoring efficiency and health, sustained, significant reduction of caloric intake or increase of physical activity should issue in weight loss, and counting calories tin exist an effective manner to achieve this sole result.
Aside from beingness one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increment nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can aid enhance sensation of unlike types of foods, the number of calories they contain, and how these calories have a different effect on a person's feelings of satiety. Once a person has a improve understanding of how many calories are really in that purse of chips that they tin so hands inhale inside minutes, how much of their daily caloric intake information technology consumes, and how lilliputian the chips do to satiate their hunger, portion command and avoidance of foods with empty calories tends to become easier.
Having actual caloric measurements can besides assist in weight loss, since tangible calorie goals tin exist prepare, rather than simply trying to eat less. As well, although this is non necessarily directly related to calorie counting, studies accept shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions existence the norm, when said portions can exist upwardly to three or more times larger than necessary for a typical meal.
Tracking calories also puts exercise in a quantifiable perspective, increasing a person's awareness regarding how much do is really required to counteract a 220-calorie bag of M&Chiliad's. Once a link is made between the amount of exercise that some snack equates to, many people find abstaining from that bag of chips to be the preferred option rather than performing an equivalent corporeality of exercise – which can lead to healthier eating habits.
In the end, nevertheless, what's important is picking a strategy that works for you lot. Calorie counting is only i method used to attain weight loss among many, and even within this method, there are many possible approaches a person tin can accept. Finding an approach that fits within your lifestyle that you think yous would be able to attach to is probable going to provide the most sustainable option and desirable upshot.
Zigzag Calorie Cycling
Zigzag calorie cycling is a weight loss approach that aims to counteract the man body'south natural adaptive tendencies. Counting and restricting calories, every bit described above, is a viable method to lose weight, but over a period of fourth dimension, it is possible for the trunk to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount tin can result. This is where zigzag calorie cycling can help, by non allowing the trunk to adapt to the lower calorie surroundings.
Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination of high-calorie and depression-calorie days to meet the same overall weekly calorie target. For case, if your target calorie intake is xiv,000 calories per week, y'all could consume 2,300 calories three days a week, and one,775 the other 4 days of the week, or y'all could swallow ii,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the trunk wouldn't conform and compensate for a 2,000-calorie diet. This also allows a person more flexibility in their diet, allowing them to plan around occasions, such every bit work or family unit gatherings, where a person may consume more calories. Consuming a lower number of calories on other days tin let a person to savor these gatherings or even have a "cheat day" where they eat whatever they want without feeling guilty, since they can brand up for the excess calories on their low-calorie days.
There is no concrete dominion or study that dictates the almost effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person's activity, it is generally recommended that the high-calorie and depression-calorie days vary past approximately 200-300 calories, where the high-calorie solar day is ofttimes the number of calories a person needs to consume to maintain their current weight. For a person with a higher activeness level, the calorie divergence should exist larger. The calculator presents ii zigzag diet schedules. The get-go schedule has two higher calorie days and 5 lower calorie days. The second schedule increases and reduces calories gradually. In either case, the total weekly calorie consumption is the same.
In the end, regardless of what method yous choose to use when approaching weight loss, what's important is picking a strategy that works for you. Calorie counting and zigzag calorie cycling are simply ii methods (that are fairly interrelated) used to achieve weight loss among many, and even within these methods, there are many possible approaches a person tin can take. Finding an arroyo that fits within your lifestyle that you recollect you lot would be able to adhere to is likely going to provide the most sustainable and desirable result.
How Many Calories Practise Y'all Demand?
Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each twenty-four hour period. Only how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activeness a person performs each solar day, and regardless of this, is different for all people – there are many different factors involved, non all of which are well-understood or known.
Some factors that influence the number of calories a person needs to remain healthy include historic period, weight, height, sex, levels of physical action, and overall general health. For case, a physically active 25-year-old male that is 6 feet in height requires considerably college calorie intake than a 5-foot-tall, sedentary 70-year-onetime adult female. Though it differs depending on age and activity level, adult males mostly require 2,000-3000 calories per twenty-four hour period to maintain weight while adult females need around 1,600-ii,400 according to the U.Due south Section of Health.
The trunk does not crave many calories to merely survive. However, consuming too few calories results in the body performance poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Wellness Publications suggests women get at to the lowest degree 1,200 calories and men get at least ane,500 calories a day unless supervised by doctors. Equally such, information technology is highly recommended that a person attempting to lose weight monitors their body'due south caloric necessities and adjusts them as necessary to maintain its nutritional needs.
Calories: Different Kinds and Their Furnishings
The main sources of calories in a typical person'due south nutrition are carbohydrates, proteins, and fatty, with alcohol also being a significant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies take shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the circuitous nature of calories and nutrition and is why many conflicting points of view on the "best" methodology for losing weight exist. For instance, how a person chews their food has been shown to affect weight loss to some caste; more often than not speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more than besides tend to swallow less, since the longer menses of fourth dimension necessary to chew their food allows more fourth dimension to reach a country of satiety, which results in eating less. Nevertheless, the effects of how food is chewed and digestion of unlike foods are not completely understood and it is possible that other factors exist, and thus this data should be taken with a grain of salt (in moderation if weight loss is the goal).
Mostly, foods that have more endeavor to chew – fruit, vegetables, lean meats, whole grains, etc. – require the body to burn more than calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of fourth dimension. Furthermore, sure foods like coffee, tea, chilies, cinnamon, and ginger have been found to increase the rate of calories burned, due to the ingredients they contain.
The "quality" of calories consumed is also important. In that location are dissimilar classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, loftier-calorie foods are foods that are calorically dense, meaning that there are a high number of calories relative to serving size, while depression-calorie foods take fewer calories relative to serving size. Foods such every bit fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Beingness a high-calorie food does not inherently mean that the food is unhealthy nonetheless – avocados, quinoa, basics, and whole grains are all high-calorie foods that are considered healthful in moderation. Depression-calorie foods include vegetables and certain fruits, among other things, while empty calories, such as those in added sugars and solid fats, are calories that contain few to no nutrients. Studies have shown that at that place is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. Every bit previously mentioned, this in part can be attributed to differences in how the foods are consumed and processed. Carrots crave far more than chewing and tin outcome in more calories burned during digestion. Again, the mechanism for these differences is non fully divers, simply simply note that for weight loss purposes, the general formula of calories in minus calories out determining weight gain or loss does agree, but that the number of calories on a diet label is non necessarily indicative of how many calories the body actually retains. While there is no lucent or platonic corporeality of macronutrient proportions a person should swallow to maintain a healthy diet or lose weight, eating a "salubrious" diet replete with a diversity of unprocessed foods such every bit vegetables, fruits, and lean meats is correlated with being healthier, and is more likely to result in sustainable weight loss. Also, retrieve that calories from drinks comprise an estimated 21% of a typical person'due south diet. Many of these calories fall nether the category of empty calories. While sodas are an obvious culprit, drinks such as juices and fifty-fifty milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally, a person should drink water, tea, and coffee without adding sugar in social club to reduce calories gained from drinks.
Recollect: All foods, including "healthful foods," should exist consumed in moderation, and distinctions can often be misleading since even natural foods similar fruits can take large amounts of carbohydrate, and foods labeled as "health foods" such as low-calorie foods, reduced-fat foods, etc. tin potentially supercede 1 unhealthy component with another. Many reduced-fat foods take big amounts of added saccharide to recoup for gustatory modality lost through fat reduction. It is important to pay attention to, and consider the unlike components in a food product in gild to determine whether said food should have a place inside your diet.
Calories in Mutual Foods
| Food | Serving Size | Calories | kJ |
| Fruit | |||
| Apple | ane (4 oz.) | 59 | 247 |
| Assistant | 1 (6 oz.) | 151 | 632 |
| Grapes | ane cup | 100 | 419 |
| Orange | i (iv oz.) | 53 | 222 |
| Pear | i (v oz.) | 82 | 343 |
| Peach | i (6 oz.) | 67 | 281 |
| Pineapple | 1 cup | 82 | 343 |
| Strawberry | 1 cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
| Vegetables | |||
| Asparagus | 1 loving cup | 27 | 113 |
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | l | 209 |
| Cucumber | 4 oz. | 17 | 71 |
| Eggplant | 1 cup | 35 | 147 |
| Lettuce | one cup | five | 21 |
| Tomato | 1 cup | 22 | 92 |
| Proteins | |||
| Beefiness, regular, cooked | two oz. | 142 | 595 |
| Craven, cooked | 2 oz. | 136 | 569 |
| Tofu | 4 oz. | 86 | 360 |
| Egg | 1 large | 78 | 327 |
| Fish, Catfish, cooked | 2 oz. | 136 | 569 |
| Pork, cooked | 2 oz. | 137 | 574 |
| Shrimp, cooked | two oz. | 56 | 234 |
| Common Meals/Snacks | |||
| Bread, white | 1 slice (1 oz.) | 75 | 314 |
| Butter | 1 tablespoon | 102 | 427 |
| Caesar salad | 3 cups | 481 | 2014 |
| Cheeseburger | 1 sandwich | 285 | 1193 |
| Hamburger | 1 sandwich | 250 | 1047 |
| Dark Chocolate | i oz. | 155 | 649 |
| Corn | one cup | 132 | 553 |
| Pizza | one slice (14") | 285 | 1193 |
| Spud | 6 oz. | 130 | 544 |
| Rice | i loving cup cooked | 206 | 862 |
| Sandwich | 1 (6" Subway Turkey Sandwich) | 200 | 837 |
| Beverages/Dairy | |||
| Beer | 1 can | 154 | 645 |
| Coca-Cola Classic | 1 can | 150 | 628 |
| Diet Coke | 1 can | 0 | 0 |
| Milk (1%) | 1 loving cup | 102 | 427 |
| Milk (2%) | 1 cup | 122 | 511 |
| Milk (Whole) | 1 cup | 146 | 611 |
| Orange Juice | 1 loving cup | 111 | 465 |
| Apple cider | ane cup | 117 | 490 |
| Yogurt (low-fat) | 1 cup | 154 | 645 |
| Yogurt (non-fat) | ane cup | 110 | 461 |
* 1 loving cup = ~250 milliliters, 1 table spoon = 14.ii gram
2000, 1500, and 1200 Calorie Sample Repast Plans
| Repast | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
| Breakfast | All-bran cereal (125) Milk (50) Banana (ninety) | Granola (120) Greek yogurt (120) Blueberries (40) | Buttered toast (150) Egg (fourscore) Banana (90) Almonds (170) |
| Snack | Cucumber (xxx) Avocado dip (50) | Orange (seventy) | Greek yogurt (120) Blueberries (xl) |
| Total | 345 Calories | 350 Calories | 650 Calories |
| Dejeuner | Grilled cheese with tomato (300) Salad (fifty) | Chicken and vegetable soup (300) Bread (100) | Grilled chicken (225) Grilled vegetables (125) Pasta (185) |
| Snack | Walnuts (100) | Apple (75) Peanut butter (75) | Hummus (50) Infant carrots (35) Crackers (65) |
| Full | 450 Calories | 550 Calories | 685 Calories |
| Dinner | Grilled Chicken (200) Brussel sprouts (100) Quinoa (105) | Steak (375) Mashed potatoes (150) Asparagus (75) | Grilled salmon (225) Brown rice (175) Green beans (100) Walnuts (165) |
| Total | 405 Calories | 600 Calories | 665 Calories |
Calories Burned from Common Exercises:
| Activity (1 hour) | 125 lb person | 155 lb person | 185 lb person |
| Golf (using cart) | 198 | 246 | 294 |
| Walking (3.five mph) | 215 | 267 | 319 |
| Kayaking | 283 | 352 | 420 |
| Softball/Baseball | 289 | 359 | 428 |
| Swimming (free-fashion, moderate) | 397 | 492 | 587 |
| Lawn tennis (general) | 397 | 492 | 587 |
| Running (ix infinitesimal mile) | 624 | 773 | 923 |
| Bicycling (12-14 mph, moderate) | 454 | 562 | 671 |
| Football game (general) | 399 | 494 | 588 |
| Basketball (general) | 340 | 422 | 503 |
| Soccer (general) | 397 | 492 | 587 |
Energy from Common Food Components
| Food Components | kJ per gram | Calorie (kcal) per gram | kJ per ounce | Calorie (kcal) per ounce |
| Fat | 37 | 8.8 | ane,049 | 249 |
| Proteins | 17 | iv.1 | 482 | 116 |
| Carbohydrates | 17 | 4.1 | 482 | 116 |
| Fiber | 8 | one.9 | 227 | 54 |
| Ethanol (drinking alcohol) | 29 | 6.ix | 822 | 196 |
| Organic acids | 13 | 3.ane | 369 | 88 |
| Polyols (carbohydrate alcohols, sweeteners) | 10 | 2.4 | 283 | 68 |
Source: https://www.calculator.net/calorie-calculator.html
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