Macronutrients and caloric intake in health and longevity. J Endocrinol. Dietary Guidelines for Americans Published December American Heart Association. Dietary recommendations for healthy children.
Reviewed April 16, In: StatPearls [Internet]. StatPearls Publishing; updated August 25, Direct effects of thyroid hormones on hepatic lipid metabolism. Nature Rev Endocrinol. Verhaegen A, Van Gaal L. Drugs that affect body weight, body fat distribution, and metabolism.
Updated February 11, Food and Drug Administration. How to understand and use the Nutrition Facts label. Updated March 11, Centers for Disease Control and Prevention. What is healthy weight loss? Reviewed August 17, Sanford Health. How to gain healthy weight. Published January 18, Micronutrient deficiency in obese subjects undergoing low calorie diet. Nutr J.
Henry Ford Health System. Trying to gain weight? These 7 strategies can help. Published July 13, Dietary strategies for weight loss maintenance. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.
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Calorie Intake Calculator. Reaching Your Goal Weight. Frequently Asked Questions. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Related Articles. What Is a Calorie in Food and Exercise? Pros and Cons of the Seattle Sutton Diet. Calorie Counting Tips and Tools. What Is the GM Diet? This calculator can also provide some simple guidelines for gaining or losing weight.
The following converter can be used to convert between Calories and other common food energy units. This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate BMR , which is the amount of energy expended per day at rest. It was revised in to be more accurate and was used up until , when the Mifflin-St Jeor Equation was introduced.
Of these equations, the Mifflin-St Jeor Equation is considered the most 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 three equations used by the calculator are listed below:.
The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor generally 1. As such, in order to lose 1 pound per week, it is recommended that calories be shaved off the estimate of calories necessary for weight maintenance per day.
For example, if a person has an estimated allotment of 2, calories per day to maintain body-weight, consuming 2, calories per day for one week would theoretically result in 3, calories or 1 pound lost during the period. It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight. It is inadvisable to lower calorie intake by more than 1, calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism.
Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself. Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often 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 as other nutritional necessities to balance the needs of the body. Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:. The above steps are an attempt at the most basic form of calorie counting. Calorie counting is not an exact science, and can be as complex as you want to make it. The above does not consider the proportions of macronutrients consumed.
While there is no exactly known, ideal proportion of macronutrients fats, proteins, carbohydrates , some balance is certainly advisable, and different foods have been found to have different effects on health, feelings of hunger, and number of calories burned. Generally, minimally processed plant and animal foods tend to be more conducive to healthy weight loss and maintenance.
There are many approaches to weight loss and there is no set ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others.
That being said, one of the most commonly effective weight loss methods is counting calories. In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative.
However, this is far from a comprehensive 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 have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food.
While the increase in burned calories may be marginal, foods that are more difficult to digest such as 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 variety of cake snacks managed to lose 27 pounds over two months.
As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there 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 result in weight loss, and counting calories can be an effective way to achieve this sole result. Aside from being one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake.
Counting calories can help raise awareness of different types of foods, the number of calories they contain, and how these calories have a different effect on a person's feelings of satiety. Also, as we age, our metabolisms slow down.
So, older people need fewer calories than younger ones. Want to see how these factors work out? Consider the following examples of daily calorie intakes:. Are you over age 51? The average number of calories you need to maintain your weight decreases by calories for every activity level.
You can create a calorie deficit by increasing your physical activity to burn more calories. You can also make small changes in what you eat to help you feel satisfied while taking in fewer calories. Ready to start living a balanced lifestyle but unsure of where to start?
Check out the clinical nutrition services we offer here at Mercy Health. Note: it is important to first consult with your doctor before making any major changes to your eating habits. Sign up to receive regularly scheduled updates from us packed with healthy news, tips, research, recipes, and more — right to your inbox! Jun 29
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