calcount’s Calorie Calculator will work out out how many calories per day you should eat for weight loss or gain. The results are displayed as how many calories you need per day to change your weight, in kilograms. Enter your current weight, height, and age. Then, specify man or woman and choose an activity level from the given options to get your daily calories:
The calculator displays your TDEE (Total Daily Expenditure). This is a metric showing how many calories you use per day, factoring in your exercise level. Use it as your daily calorie intake calculator to show your maintenance calorie count. Additionally, the calculator shows weight gain calories and calories burned through Basal Metabolic Rate.
Looking for other free tools and calculators with even more functionality? Check out our calcount Calorie Tracker to set up and monitor your own nutrition intake and calories goal. The app includes goals for per day intake of macro nutrients like protein and fat. Keeping a record of your caloric intake is the best way to succeed with weight loss.
But before you go there, read this learn more about your Calorie Calculator result and what it means:
How Many Calories per Day?
The typical recommended calories per day for men is 2,500, whilst women are advised to eat 2,000 calories. This equates to 8,368kJ (kilojoules) per day for women, and 10,465kJ/day for men. Weight loss is achieved by consuming fewer calories than needed. However, the specific required number of calories depends on a person’s rate of metabolism.
Metabolism rates are determined by many factors including age, physical activity, exercise level, genetics, body size, and gender. Every person’s result depends on their unique characteristics.
Different Lifestyles and Activities
Between 2,000-2,500 calories/day is the accepted daily calories value for the “average” person, but what about YOU? Since you are probably not the average person (no one is, really), counting on the average result is not very useful. Each person has an individual caloric requirement.
Therefore, you need to input your specific details into the calculator. The calculator will then provide you with your daily calories to maintain, lose, or gain weight.
How to use the Calculator
Simply enter your physical details into the calculator, then select an activity level before clicking the Calculate button. Your body information (age, gender, height, and weight) determine your Basal Metabolic Rate. The amount of energy burned through other activity is added to the BMR to arrive at the TDEE. Then, a formula applies projected weight loss or gain resulting from changes in calorie intake, given the TDEE.
Remember to choose your current or planned activity level from the drop-down box. This is important because a person used to big workouts at the gym has higher caloric needs than a person who is unaccustomed to exercise and fitness.
Record your results and monitor your progress with a free Calorie Tracker account. It has many more options for the person who is really keen to dive into counting kilojoules and choosing the right foods. Every person can see their recommended protein, carbohydrates, and fat intake. Take your calorie calculations to a whole new level!
Using Calorie Calculator for Weight Loss
When your aim is weight loss, it is useful to have a calorie deficit calculator like this one handy. A calorie deficit is the gap between the number of calories needed to maintain weight, and the number of calories needed to lose an amount of weight. In other words, it is a weight loss calculator which answers the basic question: How many calories should I eat to lose weight? In other words, what is my personal caloric requirement?
Science shows the Way
Today, we are buffeted with many different sorts of weight loss advice and information, and it can get confusing. But after you consume all the information and advice there is out there, you are going to eat some food. A bowl of noodles, a plate of salad, a cup of tea. That food has calories, and those calories are going to affect your body weight in some way. You will gain fat if you have too many calories.
For humans, calories are the purpose of food and the reason for fat. Calculating your calories is therefore the only practical and objectively measurable way of controlling how much fat your body builds. There are a thousand complications, as we discuss here, but you can take control through calorie calculation.
You can use this simple tool for weight loss! Calorie calculations can even predict the amount of time you will need to lose a specific amount of weight.
Follow this simple guide to manage your body weight:
Find your BMR (Basal Metabolic Rate)
Use the calcount Calorie Calculator to find your BMR. This is the amount of energy your body uses for basic functions, over time. Basic functions include breathing, maintaining body temperature, pumping your blood, and fueling the brain. Then, add the calories you typically use for exercise per day to find your Total Daily Energy Expenditure (TDEE). Don’t worry if that sounds too complicated, calcount’s calculator finds your TDEE automatically, based on your activity inputs.
Decide upon a Goal
Goalposts. You need goalposts when you are calculating calories. Pick a weight target in kilograms (the more realistic the better). if a person is overweight, a calorie deficit of 500 calories per day will cause weight loss of about half a kilogram of mostly fat per week. Also, bear in mind that many credible nutritionists advise against trying to consistently lose more than one kilogram per week.
Finally, understand that your body is not a simple machine. You will not lose exactly 500g/week for every 500 calorie shortage! Actual caloric intake will always be an estimate in practice. Losing the lbs of old fat is not an exact science!
Plan your System
Armed with a weight loss goal and a calorie target, how will you hit the mark every day? With so complexity in modern life, it can be overwhelming to even think about controlling your calories.
If you are at a loss about how to win at weight loss, we have three words for you: calcount Calorie Tracker. Calorie Tracker is our FREE tool for tracking your calories and recording progress towards your weight loss goal. It allows you to be precise and clinical about the foods and macros (protein, carbs, fats) you choose.
First, find out how many calories there are in the food you ate (use our Food Search Box for this). Then, record the meal in your personal Food Diary (Meal Tracker) in the Calorie Tracker.
Keep Counting and Calculate Calories Daily
Now that you have a target, a plan, and a system, all you must do is the hard part. Live your life, eat food, and stay within your calorie target. If you go over your target, do not despair! Life happens. When the sun rises, just pick it up from where you left off. Meal by meal, day by day, week by week, you will lose weight if you stick to your Calorie Calculation.
When things like your weight, lifestyle, or age change, just recalculate and keep going. Many obstacles will arise, but never stop fighting the fat!
So, about BMR
As noted above, this tool is also a BMR Calculator! If you choose “Basal Metabolic Rate” instead of “Sedentary”, “Lightly Active”, or one of the other activity options, the calculator will display your BMR.
Basal Metabolic Rate
What is Basal Metabolic Rate and why is it important to understand? Put simply, it is the number of calories your body needs to run in “idle” mode. Basal Metabolism is the lowest, most basic (basal) life functions (metabolism) your body does in order to keep you alive.
It is the speed at which your body uses energy when it is basically keeping you alive: it determines how many calories per day your body needs for its basic functions. The higher the caloric need, the easier the weight loss will be.
Think of it like a car which has been started up in the garage. You start your car up in the morning and let it run before you put it into gear. The engine is turning and the aircon is whirring and keeping the passenger comfortable. It is just like your body resting comfortably at your desk.
The exhaust pipe is quietly expelling waste products from the slow fuel burn and the radio is pumping out some sweet tunes to keep the passenger in a good mood. There is a smooth purr from the engine as a steady squeeze of fuel from the tank is sprayed into the cylinders. That is the sound of your caloric intake being burned up effortlessly. It is fat burn and weight loss in action!
BMR keeps Running for as long as you Live…
The car is running but it is not actually going anywhere. It is not using its wheels, gears, steering system, headlights or any of the other things it uses when it is on the highway or driveway. It is like your body before you start out for a training session at the gym.
Instead of an engine, aircon, exhaust system, radio, we humans have muscles, a heart, liver, kidneys, a brain and all the other organs which keep our bodies running at a basic level.
If there is not enough fuel in the tank to spray into the engine the car will splutter, the aircon will stop and the radio will shut down. In many ways, it would be like your body using up all stored sugar and fat and protein then entering starvation mode, with failing organs and the loss of basic life functions.
It is like your heart, it does not stop whilst you are alive. In fact, BMR is your heart, lungs, liver and other essential organs just doing their thing.
Different BMRs = Different Calories
Not all cars are the same. A little two-seater micro-mini car with three jam-jar sized engine cylinders is going to idle very differently from a massive V8 ute with twin turbos and a bumpy bonnet. The V8 is going to use much more fuel than the mini, even if the two cars do the exact same thing by idling in the garage all day. A person used to gym training and exercise simply breathes harder and stronger than a person with poor muscle tone.
In the same way, old cars idle differently from new cars. Cold cars need more fuel for the aircon than warm cars. Race cars with high-octane fuel and nitrous oxide in their engines turn faster than family wagons. The same is true for people, with size, age, temperature, genes, hormone balance and other factors all affecting the rate of calorie burn at a basic level.
BMR is the basis for Control
Humans are different from cars because we burn most of our fuel (calories) in “idle” or “basal” mode. At least 60% of all calories used by everyone goes into basal metabolism.
Quietly humming along, your liver alone burns about 15% of your total calories just by doing its basic job. Every person has muscle fibre which at some point will be active, so there is always a level of fitness regardless of body type. Every little movement of any muscle is real exercise!
A person is not like a car because they never turn off and are able to repair, re-paint, reproduce, re-upholster, refuel and think for themselves! Also, the healthy person requires far fewer services!
Use Calorie Calculator to find your BMR!
You can calculate how many calories your body needs by first multiplying your basal metabolic rate by one day then adding the number of calories you use in doing things like getting out of bed, going about you day and performing exercises. This amount is known as your Maintenance Calories or Total Daily Energy Expenditure (TDEE).
To lose weight, you will need to eat fewer calories than your Maintenance Calories. Exactly how many calories per day depends on many factors including exercise level and body composition, but generally a reduction of between 15 and 20% will result in weight loss. For a more detailed and personalised calculation, use our Calorie Tracker app.
Not interested in weight loss? To gain weight, simply eat more calories than your Maintenance Calories. This can easily be achieved by eating foods with high calories per gram of weight. Foods like mayo, cookies, milkshakes, and the like will make it easy to gain fat. Use our Food Search Box to discover high-calorie food options which can increase your calorie intake to levels beyond your Maintenance Calories.
The extra body mass will be mostly fat unless the higher caloric intake is accompanied by heavy exercise like gym workouts, in which case it will be mostly muscle. Care should be taken to eat foods high in protein if muscle growth is the desired result.
That’s right, this simple tool finds your BMR, TDEE, Maintenance Calories, Weight Loss Calories, and Weight Gain Calories!
How does Calorie Calculator work?
Through decades of scientific study using techniques such as indirect calorimetry, biologists have progressively devised formulas to calculate basal metabolic rate. Since it is impractical for the average person to undertake a calorimetry exam, we can simply apply one of these calorie calculation formulas to the metrics of the individual and get a viable estimate for that person.
Our Calories Calculator uses the widely accepted Mifflin St Jeor formula to determine weight loss, so you may be confident that the results are credible and actionable. It is the same formula that many doctors of medicine will use in a consultation about fitness, weight loss and exercise.
The formula uses the information you input to get an accurate estimate of your Resting Metabolic Rate (RMR), and thereby work out how many calories you use per day. Numerous peer reviewed clinical studies, carried out at prestigious institutions like the Mayo Clinic, demonstrate the formula’s validity.
RMR and BMR are similar concepts, but we do not need to get into the precise nuanced differences here.
Suffice to know that most current providers of nutrition services prefer the Mifflin St. Jeor formula over older formulas like the Harris-Benedict formula.
Got Calories, now what?
Start counting calories! Use Calorie Tracker to set a target and generate a personalised meal-by-meal calorie plan with a macro-nutrient breakdown. Then, keep a personal online diary to monitor your meals, daily calorie intake, mood, water consumption, weight and measurements. It is free and easy!
If you are planning to exercise more, perhaps by joining a gym or buying a bike, good! But remember that nutrition is the most important thing to consider about weight loss. Exercise training is great, so do your workout, ride your bike, start being active, but always monitor your foods.
Watching the Foods you eat, day-by-day
Calorie control is a day-to-day practice, you need patience and steadiness. One meal, snack, and drink at a time. If you know how many kilojoules you are putting into your body every day, you know what you will weigh at the end of the week. By counting calories, you will soon start to find an eating routine that services your needs perfectly.
Use the Calories Calculator as you develop and change. More active lifestyles use more energy because fitness promotes the metabolism. Older people require less energy. Men need more calories than women, since they have larger muscle mass. Does it seem like you work out more in summer than in winter? Is exercise a big or small factor in your weight loss project?
Compare your results with different inputs. People change, it is therefore interesting to see how their calorie counts change with them. In many cases, that one extra weekly gym workout is what tips the scale for the result you want.
Tools and Tips for the whole Family
Use the Food Search Box to work out which foods and what size portions to eat and drink so that your personal calorie count is achieved. Then, monitor your weight loss, BMI, and physical measurements with Calorie Tracker.
Browse through our Posts for tips on calorie counting, how to keep the fat off, nutrition, and wellness. Our site goes beyond the nutrition label to help every person who wants the good health result that comes from counting calories.
More comfortable with kilojoules rather than calories? Just use our handy Cal to kJ converters to use daily kilojoules instead of calories. If you want to find your healthy weight, check out the calcount BMI Calculator.
Remember that, as your weight and muscle mass changes, your calorie requirements change along with it. For best results, recalculate your required calorie intake at regular intervals as you change your fitness and/or exercise level, lose, or gain weight.