Today, Healthsoothe brings to you a Diet Calorie Calculator which is a WordPress diet calculator plugin that allows you to calculate Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), lean body mass, fat body mass, weight loss, weight gain and many other parameters fast and simply.

You can calculate BMR using different methods: Mifflin-St Jeor, Harris-Benedict, Katch-Mcardle, Cunningham, and others.

This Free Diet Calorie Calculator gives the ideal gain or loss value needed to reach the ideal body you have always desired. Cool, right? Sure, it is.

That is Healthsoothe for you. We are always coming up with innovative ways for you to take care of yourself.

So, what are you waiting for? Let’s move on.

How to Calculate using our Diet Calorie Calculator

To begin calculations you must choose gender, an imperial/metric system, and fill at least three required fields: Height, Weight, and Age.

For calculating BMR, TDEE, BMI, Rest Calories, and Workout calories you must:

  1. Select Gender
  2. Select Imperial or Metric System
  3. Fill Height, Weight and Age
  4. Fill Goal Weight
  5. Choose Activity
  6. Set number of workouts days per week
  7. Select one of your Goals: it can be Aggressive weight loss, Fast weight loss, Weight loss, Maintain, Lean gain, Bulk or others.
  8. Custom – enter custom TDEE split value
  9. Fill in your Body fat % if you know this value. It also allows you to calculate Lean and Fat Body Mass parameters
  10. Choose the BMR calculations method under the Basal Metabolic Rate section; These calculations can be through the Mifflin-St Jeor Formula, Harris-Benedict Formula, Katch-Mcardle Formula – inactive while body fat field is empty, Cunningham Formula – inactive while bodyfat field is empty, Average – inactive while bodyfat field is empty or others.
  11. Simple Multiplier – just enter the value to calculate BMR by formula Weight x Value
  12. Custom – enter custom BMR value
  13. Choose TDEE calculations method under Total Daily Energy Expenditure section
  14. Calculate
  15. Simple Multiplier– just enter the value to calculate BMR by formula Weight x Value
  16. Custom – enter custom TDEE value
  17. To calculate Waist to Height parameter fill waist field
  18. Press the Calculate button to get the value you need.

What does this Diet Calorie Calculator do?

First of all, what are these calories? Why do I need to calculate my calories? Simply put, a calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages.

To lose weight, you need to eat fewer calories than your body burns each day. Conversely, to gain weight, you need to consume more calories than you expend.

Keep in mind that while the “calories in, calories out” concept of weight loss may seem simple, many factors contribute to weight loss or the inability to lose weight, including medical diagnoses, hormonal changes, genetics, and age.

Developing a healthy diet and lifestyle plan that will help you lose weight and keep it off in the long term requires much more than determining your current calorie needs and eating fewer calories in response.

Summary: Calories are units that measure the energy content of foods and beverages. While many factors can influence weight loss, you generally need to eat fewer calories than you burn to lose weight.

Now, this MWP Diet Calories Calculator has a rich number of parameters to calculate:

  1. BMR – Basal Metabolic Rate: The basal metabolic rate (BMR) is the amount of energy that is expended at rest in a neutral environment after the digestive system has been inactive for about 12 hours. It is the rate of one’s metabolism when waking in the morning after “fasting” during sleep.
  2. TDEE – Total Daily Energy Expenditure: Your total daily energy expenditure (TDEE) is the number of calories you burn throughout a 24-hour period. These calories come from the work your body does to keep you alive, including your brain functions, breathing, digestion, and so on as well as all of your physical activity.
  3. BMI – Body Mass Index: Body mass index is a value derived from the mass and height of a person. The BMI is defined as the body mass divided by the square of the body height, and is expressed in units of kg/m², resulting from mass in kilograms and height in meters. 
  4. LBM – Lean Body Mass: Lean body mass (LBM) is a part of body composition that is defined as the difference between total body weight and body fat weight. This means that it counts the mass of all organs except body fat, including bones, muscles, blood, skin, and everything else.
  5. FBM – Fat Body Mass or Body Fat Percentage: Body fat percentage (BFP) is a good indicator of your body composition and indicates the amount of fat you have in your body.Body fat percentage (BFP) is the total mass of fat divided by total body mass. The total body fat includes essential body fat and stored body fat.
  6. WTH – Waist to Height Ratio: A person’s waist-to-height ratio (WHtR), also called waist-to-stature ratio (WSR), is defined as their waist circumference divided by their height, both measured in the same units. The WHtR is a measure of the distribution of body fat.
  7. MFM – Maximum Fat Metabolism: The highest or optimum by which fats (lipids) get broken down in your body, especially after eating a meal.
  8. MRDC – Minimum Recommended Daily Calories: The minimum amount of calories needed by the body to perform its normal bodily functions and still stay healthy without any downsides or side effects.
  9. Workout Calories: The number of calories you burn in a particular rigorous or strenuous activity, mainly during exercises and workouts.
  10. Rest Calories: Resting calories, also known as Resting Metabolic Rate, refers to the number of calories the body needs to function while it is at rest. It is the energy burned while you are sleeping, sitting, or lying down. The resting metabolic rate calculator estimates the amount of calories used by your organism to keep it alive (in rest time).
  11. Weeks to Goal – Number of weeks to reach goal weight
  12. Obesity Class – Your level of obesity

Isn’t this cool? Of course, it is. You can almost calculate everything related to your calories like body fat, weight, lean mass, and other parameters in your home with this calculator without having to go to a clinic or to go see a doctor.

So, how do you do these calculations? Read on to know.

How do I Calculate Calories in my Diet?

There are many ways to calculate the calories in your diet, but the quick and easy way is to use an online calculator like the one that Healthsoothe offers you – Diet Calorie Calculator.

Use an online calorie calculator like this Diet Calorie Calculator to look up nutritional information quickly. If you have a computer or smartphone, you have many useful calorie-counting tools at your fingertips.

Resources like the USDA’s Food Composition Database or WebMD’s Food Calorie Calculator archive the nutrition facts for virtually every food imaginable and make them easy to view with the touch of a button.

Non-packaged items, like fresh fruits and vegetables and prepared meals in restaurants, don’t give you the benefit of being able to review the relevant nutrition facts.

An online calorie counter can come in handy when you want to know more about what’s in these foods. So that is why Healthsoothe’s Diet Calorie Calculator is a recommended calculator for you to calculate the calories in your diet.

Some calorie counters only offer the number of calories and recommended serving sizes of the foods you look up. Others may also give you their macronutrient values.

How Many Calories Should I Eat a Day to Lose Weight?

Diet Calorie Calculator - Healthsoothe

Fixed calorie guidelines are ineffective. They must be tailored to the person.

The calculator determines how many calorie units you should consume in order to keep or lose weight. Estimate how much activity you will do and stick to it. Be truthful.

The suggested calories include your activity, so don’t attempt to change what you eat every day if you work out.

As you lose weight, you will have to readjust your calculations depending on your current weight. Also, if you achieve significant modifications to your routine (cutting or increasing intensity), you should recalculate.

Many individuals want to lose some weight, and the simplest method to accomplish it is to eat fewer calories each day. What number of calories should the body need to function properly?

This is mostly determined by the amount of exercise a person does each day, and is unique to each individual – there are several components at play, some of which are not well recognized or known.

Weight, sex, height, levels of exercise, age, and general health are all variables that impact how many calories a person requires to be healthy.

A healthy and active 25-year-old guy standing 6 feet tall, for example, uses far more calories than a 5-foot-tall, inactive 70-year-old lady.

Adult males normally need 2,000-3000 calories daily to maintain weight, whereas adult females require roughly 1,600-2,400 calories per day, according to the US Department of Health.

To merely exist, the body system does not demand many calories. However, eating too few calories causes the body to operate badly since it will only utilize calories for survival activities and disregard those required for overall health and well-being. Unless under the supervision of a doctor, Harvard Health Publications recommends that women consume a minimum of 1,200 calories and males consume at least 1,500 calories each day.

As a result, it is strongly advised that anybody wanting to lose weight checks their body’s calorie requirements and modifies them as needed to meet their nutritional requirements.

 

How do I Calculate How Many Calories I Need to Lose?

On the most basic level, calorie tracking with the goal of reducing weight may be subdivided into a few main steps:

  • You can use the Diet Calorie Calculator to calculate your BMR: The Katch-McArdle Formula may provide a more accurate estimate of your BMR if you know your body fat %.
  • Determine your weight reduction objectives: Remember that 1 pound (0.45 kg) equals roughly 3500 calories, thus cutting daily calorie relative to predicted BMR by 500 caloric intake per day would result in a weekly weight reduction of 1 pound. Losing more than two pounds per week is typically not recommended since it might have significant health consequences; instead, aim for a daily maximum calorie reduction of about 1000 calories per day. If you want to lose more than two pounds each week, you should see your doctors and/or a licensed dietitian nutritionist (RDN).
  • Select a strategy for keeping track of your caloric intake and progress toward your objectives: If you have a computer or smartphone, there are several simple apps or a Diet Calorie Calculator just like the one that Healthsoothe is offering you, which may help you monitor calories, activity, and progress, among many other things. Many, if not all, of these, do have estimates for their calorie intake in many brand-name meals or restaurant plates, if they do not, they can calculate calorie intake based on the quantity of the items’ separate components. It can be difficult to understand food ratios and the cals they contain, which is why calorie counting (or any other strategy) is not for everyone. However, if you meticulously quantify and track the calorie count in some of your usual meals, it rapidly becomes simpler to accurately gauge calorie content without requiring to quantify or weigh your meals each time. There are other services that can assist you in doing just that, but if you like, manually keeping a Microsoft Excel spreadsheet or a pen and paper diary are also feasible options.
  • Track your advancement over time and, if required, make modifications to better meet your objectives: Remember that weight reduction is not the only predictor of health and fitness; you should also consider other elements such as muscle vs. fat loss/gain. It is also advised that measurements be obtained over longer time periods, such as 7 days (rather than daily) since considerable weight fluctuations might occur merely due to water consumption or time of day. It is also preferable to collect measures under regular settings, such as weighing oneself just after waking up and then before eating breakfast, rather than at various times during the day.
  • Keep going!

The methods outlined above are an effort to achieve the most basic format of counting calories. Counting calories is not a precise science and may be made as complicated as you wish.

The following does not take into account the macronutrient quantities ingested. While there is no precise known optimal macronutrient proportion (fats, proteins, carbs), some balance is undoubtedly recommended, and various diets have been discovered to have varying impacts on health, sensations of hunger, and the number of calories burnt.

In general, less prepared plant and animal diets are better for healthy weight reduction and maintenance.

There are several techniques for weight reduction, and there is no one optimal strategy that works for everyone, which is why there are so many various diets and exercise programs available.

While certain strategies are more successful for each individual, not all weight reduction methods are equal, and research indicates that some procedures are better than others.

Having said that, among the most popular and efficient weight reduction approaches is calorie counting. Calories ingested minus calories spent will aid in weight increase if the outcome is positive, or losing weight if the outcome is negative.

However, this is hardly a complete picture, and numerous other variables influence healthy, long-term weight reduction.

There is contradictory research, for example, on whether or not the sort of foods or calories ingested, or the way they are eaten, affects weight reduction.

Foods that take longer chewing and are more challenging to digest result in the body consuming more calories, a phenomenon known as the thermic impact of food.

While the spike in calories burnt may be little, more difficult-to-digest meals, such as vegetables, are often healthier and deliver more nutrients for fewer calories than so many processed foods.

Consistent with the concept that in terms of weight reduction, only net calories matter and not their source, there are situations like the Twinkie diet, in which a person lost 27 pounds over 2 months by counting calories while consuming a variety of confectionery treats.

As successful as this may be, it is not recommended. While the user did not seem to experience any visible health consequences in this instance, there are additional fewer observable issues to consider, such as the long-term implications of this type of diet on the likelihood of getting malignancies, diabetes, and heart diseases.

Regardless of efficiency or health, a prolonged, considerable decrease in caloric intake or rise in physical activity should lead to weight loss, and tracking calories may be an efficient technique to attain this solitary goal.

Apart from being one effective strategy for promoting weight reduction, calorie tracking offers other less measurable benefits, such as increasing dietary knowledge.

Many individuals are entirely ignorant of their daily calorie consumption or severely underestimate it.

Counting calories may enhance awareness of various kinds of meals, the number of calories they have, and how the calories affect a person’s feeling of fullness in different ways.

When a person understands how many calories are truly in that chip packet that they can gulp in seconds, the percentage of their daily caloric requirement it takes, and how little those chips do to satisfy their appetite, portion control and avoiding foods with empty calories becomes easy.

Actual caloric measurements may also help with weight reduction since concrete calorie objectives can be established instead of merely attempting to eat less.

Also, although not directly connected to calorie tracking, research has demonstrated that portion management by eating a bit from a smaller dish or plate may help decrease calorie consumption, since individuals prefer to load their dishes and eat everything that is on them.

Many individuals are unaware that they are overfeeding because they have become used to restaurant-sized meals being the norm, even though these amounts might be three or more times bigger than required for a usual meal.

Monitoring calories also put activity into a measurable context, boosting a person’s awareness of how much activity is really necessary to offset a 220-calorie bag of the M&M’s.

When a connection is formed between the amount of activity that a snack equals to, many individuals discover that avoiding that bag of chips is preferable to undertaking a comparable amount of exercise – which may lead to healthy eating habits.

In the end, what matters is that you choose a plan that is appropriate for you. Counting calories is only one strategy for losing weight among many, in addition to this approach, there are other options a person may follow.

Finding a method that matches your lifestyle and that you believe you will be able to stick to is likely to deliver the best sustainable alternative and ideal outcome.

 

Is a 1200-calorie-a-day diet healthy?

As a general rule, people need a minimum of 1,200 calories daily to stay healthy. People who have a strenuous fitness routine or perform many daily activities need more calories.

If you have reduced your calorie intake below 1,200 calories a day, you could be hurting your body in addition to your weight-loss plans.

But the truth is that consuming only 1,200 calories per day is simply not enough for many adults, and can lead to consequences such as a slower metabolism and nutritional detriments.

Consuming at least 1,200 calories per day has often been touted as the minimum for basic bodily functions and to stay out of starvation mode, but the amount is actually too low.

A 1,200-calorie diet is much too low for most people and can result in negative side effects like dizziness, extreme hunger, nausea, micronutrient deficiencies, fatigue, headaches, and gallstones.

Furthermore, a 1,200-calorie diet can set you up for failure if long-term weight loss is your goal.

A healthy number of calories for adult women ranges from 1,800 to 2,400 calories per day and for men, it’s 2,000 to 3,200 calories per day.

 

How many calories should a woman eat a day to lose weight?

Calorie needs for women can depend on their age, size, and activity level.

Most women between the ages of 19–30 require 2,000–2,400 calories per day to maintain their weight.

Women between the ages of 31–59 have slightly lower energy needs. Generally, women in this age group should consume 1,800–2,200 calories per day to maintain their body weight.

Women over age 60 generally require fewer calories and typically need to take in around 1,600–2,000 calories per day to maintain their weight.

Keep in mind that the exact number of calories that you need may fall on the high or low end of this range — or even exceed it — depending on how active you are, plus your height, weight, and health status.

Additionally, these estimates don’t apply to those who are pregnant or breastfeeding, as they’ll need significantly more calories.

 

How many calories should I eat per day by age?

The table below has estimated calorie requirements by age;

Gender Age (years) Required Calories
Child 2-3 1,000
Female 4-8 9-13 14-18 19-30 31-50 51+ 1,200 1,600 1,800 2,000 1,800 1,600
Male 4-8 9-13 14-18 19-30 31-50 51+ 1,400 1,800 2,200 2,400 2,200 2,000

Healthsoothe’s Final Words

Reducing the number of calories you eat per day can be an effective weight loss method, and also vice versa.

However, figuring out exactly how many calories you should eat can be tricky, as it depends on a variety of factors, including your age, sex, size, and activity level.

And sometimes it might be time-consuming or stressful for you to meet your doctor or go to the clinic to figure out your calories.

But Healthsoothe has come up with a simple Diet calorie calculator, which has been trusted and tested.

Enter your details in the calculator to figure out how many calories you should be eating per day to either maintain or lose weight.

Healthsoothe’s Diet calorie calculator is based on the most popular used body equations and can provide an estimate of your calorie needs.

It utilizes population data, as well as other factors, including genetics, medications, and lean body mass, that affect your calorie needs.

Use this Diet calorie calculator to estimate the number of daily calories your body needs to maintain your current weight.

All right, guys, that is it for now for the Diet Calorie Calculator. I hope Healthsoothe answered any questions you had concerning the Diet Calorie Calculator.

If you still have questions concerning the Diet Calorie Calculator, you can check our FAQs section below.

And always remember that Healthsoothe is one of the best health sites out there that genuinely care for all.

 

Frequently Asked Questions concerning Diet Calorie Calculator

Which is the Best calorie calculator?

I am not going to lie to you and say that Healthsoothe’s Diet calorie calculator is the best of the best calorie calculator out there, because there are very good calorie calculators out there, but one thing I can vouch for is that Healthsoothe’s Diet Calorie Calculator is one of the best.

Why? It is because sometimes it might be time-consuming or stressful for you to meet your doctor or go to the clinic to figure out your calories.

But Healthsoothe has come up with a simple Diet calorie calculator, which has been trusted and tested.

You just have to enter your details in the calculator to figure out how many calories you should be eating per day to either maintain or lose weight.

Healthsoothe’s Diet calorie calculator is based on the most popular used body equations and can provide an estimate of your calorie needs.

It utilizes population data, as well as other factors, including genetics, medications, and lean body mass, that affect your calorie needs.

There are many good body calorie calculators out there, but the most accurate body fat calculator out for me is the Diet calorie calculator that belongs to Healthsoothe. Why? You continue to ask.

Because Healthsoothe has gone through a lot of research and work to incorporate all the formulae, equations, exponentials, and other things that make other body calorie calculators good into one diet calorie calculator.

I have used this calorie calculator, and trust me, I have gotten satisfactory results from it.

How many calories should a man eat a day to lose weight?

Calorie needs for men may range based on several factors. The most recent Dietary Guidelines for Americans estimates that men between the ages of 19–30 should consume 2,400–3,000 calories per day to maintain their weight.

Energy needs decrease as you get older. In fact, men between the ages of 31–59 need about 2,200–3,000 calories per day to maintain their weight, while men over 60 generally require 2,000–2,600 calories.

Men who are very active or have certain health conditions may require more calories. The number you need within these ranges also varies based on your height and weight.

Can I lose weight on 1200 calories a day?

Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight. This can be beneficial for people who are overweight or obese.

 

Can I lose weight on 2000 calories a day?

Following a 2,000-calorie diet may help some people lose weight. Its effectiveness for this purpose depends on your age, gender, height, weight, activity level, and weight loss goals. It’s important to note that weight loss is much more complicated than simply reducing your calorie intake.

 

How many calories should I consume to lose 2lbs a week?

Generally, to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.

 

Why am I not losing weight by eating 1500 calories?

If you’re a man, a woman weighing over 164 pounds, or a female who regularly exercises and you aren’t losing weight eating 1,200 to 1,500 calories daily, it may be time to see a doctor.

Hormone imbalances – such as underactive thyroid – can decrease your body’s metabolism and inhibit or prevent weight loss from occurring.

How can I burn 500 calories a day?

Running. Running is one of the quickest ways to burn 500 calories. Smith says that a 150-pound person would only need to run about 40 minutes to burn 500 calories if they maintain a 12-minute mile pace (5 mph). “Running at a steady pace keeps your heart rate up and your cardiovascular system working hard.

 

Generally, to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.

Isreal Olabanji DST RN   August 27, 2022  

If you’re a man, a woman weighing over 164 pounds, or a female who regularly exercises and you aren’t losing weight eating 1,200 to 1,500 calories daily, it may be time to see a doctor.

Hormone imbalances – such as underactive thyroid – can decrease your body’s metabolism and inhibit or prevent weight loss from occurring.

Isreal Olabanji DST RN   August 27, 2022  

 

Running. Running is one of the quickest ways to burn 500 calories. Smith says that a 150-pound person would only need to run about 40 minutes to burn 500 calories if they maintain a 12-minute mile pace (5 mph). “Running at a steady pace keeps your heart rate up and your cardiovascular system working hard.

Isreal Olabanji DST RN   August 27, 2022  

 

I am not going to lie to you and say that Healthsoothe’s Diet calorie calculator is the best of the best calorie calculator out there, because there are very good calorie calculators out there, but one thing I can vouch for is that Healthsoothe’s Diet Calorie Calculator is one of the best.

Why? It is because sometimes it might be time-consuming or stressful for you to meet your doctor or go to the clinic to figure out your calories.

But Healthsoothe has come up with a simple Diet calorie calculator, which has been trusted and tested.

You just have to enter your details in the calculator to figure out how many calories you should be eating per day to either maintain or lose weight.

Healthsoothe’s Diet calorie calculator is based on the most popular used body equations and can provide an estimate of your calorie needs.

It utilizes population data, as well as other factors, including genetics, medications, and lean body mass, that affect your calorie needs.

Isreal Olabanji DST RN   August 27, 2022  

Calorie needs for men may range based on several factors. The most recent Dietary Guidelines for Americans estimates that men between the ages of 19–30 should consume 2,400–3,000 calories per day to maintain their weight.

Energy needs decrease as you get older. In fact, men between the ages of 31–59 need about 2,200–3,000 calories per day to maintain their weight, while men over 60 generally require 2,000–2,600 calories.

Men who are very active or have certain health conditions may require more calories. The number you need within these ranges also varies based on your height and weight.

Isreal Olabanji DST RN   August 27, 2022  

Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight. This can be beneficial for people who are overweight or obese.

Isreal Olabanji DST RN   August 27, 2022  

 

Following a 2,000-calorie diet may help some people lose weight. Its effectiveness for this purpose depends on your age, gender, height, weight, activity level, and weight loss goals. It’s important to note that weight loss is much more complicated than simply reducing your calorie intake.

 

Isreal Olabanji DST RN   August 27, 2022  

 

  1. The calculator provides results of theoretical calculations retrieved from theoretical equations.
  2. You must consult with your doctor before using any data retrieved with this calculator!
  3. Healthsoothe LLC does not assume any responsibility for any aspect of healthcare administered with the aid of content available in these tools.

 

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