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. If you have a higher amount of weight to lose, they might also talk to you about weight loss medications or weight-loss surgeries to help you lose weight.
Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up for our newsletter and get it free! 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. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. If a muscular person and an overweight person exercise at the same intensity, the muscular person will burn more calories than the overweight person.
For simplicity, we will use an average weight person exercising for 30 minutes at a time to illustrate which activities are best at burning calories:. Aerobics — calories Skipping — calories Rowing — calories Skiing — calories Running — calories Swimming — calories Playing tennis — calories Walking — calories. Everything from housework to gardening — even taking a bath! And even low-impact exercise can make a difference.
Research from the Journal of Physical Activity and Health found that regular yoga helps lost weight stay off. If you choose the calorie-counting method to help you lose weight, there are lots of ways to make things nice and easy to help you along:. It takes into account your BMR, the activity recorded by your tracker and any activities you log manually.
BMR is the reason your tracker starts the day with calories already burned — you still burn calories in your sleep. It tracks your weight and calculates a recommended daily calorie intake. It also contains a well-designed food diary and an exercise log.
The app tracks your progress towards your goals and offers chat forums with fellow users. MyFitnessPal also has a barcode scanner, so you can also instantly enter the nutritional information of some packaged foods. This will save time when it comes to working out the calories. It offers more tracking hydration, sleep, body fat etc ; more detailed nutritional reports; more features for meal and exercise planning, and a wider range of challenges including the ability to create your own.
Think of a tennis ball. This really is a great way to lose weight. Trick your mind into thinking that you have more food by downsizing your large dinner plate for a smaller, salad-sized one.
A healthy portion can look tiny on a huge plate. However it will seem more normal when you shrink its surroundings.
And spoil your appetite with nutritious low calories snacks. Try eating celery sticks with peanut butter an hour before lunch or dinner. A good guide is to keep breakfast under calories , lunch under calories , and dinner under calories. Limit the number of snacks you have during the day. Additionally, they affect your hunger and satiety less significantly than solid foods and have been linked to a higher risk of obesity. One simple thing you can do for your health is drink more water.
Adequate hydration is associated with improved brain health and weight management, as well as a reduced kidney stone risk When combined with a healthy diet, drinking more water, especially before meals, appears to be helpful if you need to lose weight.
Try other unsweetened beverages like coffee, tea, and sparkling water to meet your hydration needs. Some studies have shown that drinking water may improve your health and help you eat fewer calories by increasing your feelings of fullness. When you eat fewer calories, your body compensates by saving energy, making you burn fewer calories. As such, long-term calorie restriction can significantly slow your metabolism and lead to a loss of muscle over time. Resistance-training activities like weightlifting have been shown to prevent muscle loss and stop your metabolism from slowing during long-term calorie restriction Cardio exercises, such as walking, swimming, or jogging, can also be important — both for increasing weight loss and supporting overall health Additionally, exercise has a variety of other benefits that go beyond weight loss, such as increased longevity, enhanced energy levels, improved mental health, and a decreased risk of chronic disease 23 , 24 , 25 , Resistance training can help prevent muscle loss and keep your metabolism from slowing when cutting calories.
Cardio exercises can also help support other aspects of health. It also includes sugar and other sweeteners. Refined grains typically lack fiber, which supports weight loss by decreasing your appetite and increasing feelings of fullness Eating fewer carbs, including fewer refined carbs, may also promote weight loss by altering levels of specific hormones that regulate your appetite, such as peptide YY Refined carbs are low in fiber, which can help regulate your appetite and increase feelings of fullness.
Choose more complex carbs and nutrient-dense options like whole grains, vegetables, fruits, and legumes. If you do decide to cut calories, you should be careful not to decrease your intake too much, as this could cause several serious side effects, including increased hunger, dizziness, fatigue, headaches, and nausea 4.
Consuming too few calories can also slow your metabolism, making it harder to maintain weight loss in the long term 5. Losing weight in a sustainable way also takes time. Focusing exclusively on numbers and weight can also lead to disordered eating Cutting calories too much can harm your health and make it harder to maintain weight loss.
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