What Are Calories?

The unit used to measure energy is called a calorie. Simply put, calories refer to the amount of energy that you get from food or beverages. You can know the calorie count of fats, proteins, carbohydrates, etc., from the nutrition labels of packaged foods. There are two categories of calories — small (cal) and big (Cal). One Cal, also known as a kilogram calorie, is equal to 1,000 small calories. Kilocal is the most commonly used unit in nutrition.

To know how many calories you should consume in a day to maintain your current weight, you need to first calculate your Basal Metabolic Rate (BMR) with the help of a calorie maintenance calculator and then multiply it by physical activity level (PAL). The term PAL refers to a person’s daily physical activity. The adult PAL is generally 1.20 to 2.40.

PAL is calculated by dividing an individual’s total energy expenditure (TEE) by his/her BMR. TEE includes the energy used for physical activity and digestion, as well as the energy used at rest. For example, if an individual’s BMR is 1500 calories per day and TEE is 2000 calories per day, the person’s PAL would be 1.33 (2000/1500).

PAL is an important factor to consider when calculating an individual’s daily calorie needs, as those with a higher PAL require more calories to maintain their weight than those with a lower PAL. It is also an important factor to consider when creating a personalised exercise and activity plan, as it can help individuals determine how much physical activity they need to achieve their goals.

How Many Calories Do You Need?

The daily calorie requirement or the number of calories a person needs to remain healthy depends on several factors, such as age, sex, weight, height, levels of physical activity, metabolism rate, and whether one wants to lose weight or for weight management.

According to the U.S. Department of Health, women should consume around 1600-2000 calories per day and men 2000-2500 calories. Also, as we age, our metabolism slows down; hence, older people require fewer calories than younger adults. For example, a physically active 25-year-old male with a height of 6 feet needs more calories compared to a 70-year-old woman who has a sedentary lifestyle with no physical activity.

Similarly, if your goal is to lose weight, you should consume fewer calories than your normal calorie intake. But do not drastically cut down on your calorie intake as it can lead to side effects and affect your health, increasing the risk of nutritional deficiencies. So, whether your goal is to maintain your current weight or gain or lose some pounds, ensure you consume enough calories that your body needs from nutrients to stay fit and healthy. You can take the help of a calorie calculator, maintain a cal chart, or talk to your dietician to know your exact calorie requirement.

How Our Calorie Calculator Works ?

Our calorie calculator is based on the Mifflin St-Jeor equation. The results of this calculator are based on an estimated average. It allows you to find your basal metabolic rate (BMR) – the amount of energy needed for your body to support only its basic vital functions. It differs for men and women.

Mifflin-St Jeor Equation:

BMR for men = (10 X Weight in kg) + (6.25 X Height in cm) – (5 X Age in years) + 5

BMR for women = (10 X Weight in kg) + (6.25 X Height in cm) – (5 X Age in years) - 161

After you calculate your BMR, you need to multiply it by a factor corresponding to your physical activity level.

Physical Activity Level (PAL) Categorization

PAL Is Typically Categorised Into One Of Six Levels:

• Sedentary lifestyle (little or no exercise): 1.2

• Slightly active lifestyle (light exercise/sports 1-2 days/week): 1.4

• Moderately active lifestyle (moderate exercise/sports 2-3 days/week): 1.6

• Very active lifestyle (hard exercise/sports 4-5 days a week): 1.75

• Extra active lifestyle (very hard exercise, physical job or sports 6-7 days/week): 2.0

• Professional Athlete :2.3

If you're not sure which activity level to choose, always go for a lower number. That's because people judge the intensity of their activities differently & most people overestimate how much they exercise. So, if you want to lose weight, it's safer to assume that you are not as active as you'd expect yourself to be.

Let Us Understand With The Help Of An Example.

Let’s say 25-year-old Ananya wants to maintain her weight which is 62 kg. Her height is 168 cm, and her PAL is 1.4. She hasn’t lost any weight recently because she goes for a walk occasionally. With the given inputs, first, we have to calculate Ananya’s BMR using the Mifflin-St Jeor formula.

Bmr (Kcal/Day) =(10 X 62 Kg )+ (6.25 X 168 Cm) – (5 X 25) - 161 = 1384

Ananya’s total calorie requirement is calculated by multiplying BMR and her PAL, i.e., 1384 x 1.4 = 1937.6.

So, Ananya needs to consume 1937.6 kcal per day to maintain her weight.

However, the best way to lose weight, as advised by experts, is a proper diet along with exercise. It’s also unhealthy to lower your intake to more than 1000 calories per day, the ideal being 500-1000 calories. Consumption of lesser calories can have side effects and affect your metabolic rate.

Compared to other equations i.e. Harris-Benedict Equation and Katch-McArdle Formula, the Mifflin St-Jeor equation is considered the most accurate equation for calculating BMR. However, for people who are leaner and know their body fat percentage the Katch-McArdle Formula can be more accurate. It’s important to note that even the most accurate formula can only provide an estimate, as individual metabolism can vary based on genetics, body composition, and other factors.

The Other Equations Are:

Harris-Benedict Equation:

The Harris-Benedict equation was one of the earliest equations used to calculate the BMR, which is the amount of energy expended per day at rest. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced.

Katch-Mcardle Formula:

Katch-McArdle formula is different from the other two equations as it calculates resting daily energy expenditure (RDEE) by taking into account lean body mass. Also, while using the Katch-McArdle formula, one has to know the body fat percentage; the formula is the same for both men and women.

Harris-Benedict Equation:

The Harris-Benedict equation was one of the earliest equations used to calculate the BMR, which is the amount of energy expended per day at rest. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced.

Katch-Mcardle Formula:

Katch-McArdle formula is different from the other two equations as it calculates resting daily energy expenditure (RDEE) by taking into account lean body mass. Also, while using the Katch-McArdle formula, one has to know the body fat percentage; the formula is the same for both men and women.

Calorie Counting As A Means For Weight Loss

Counting calories can help you lose weight and stay in shape. The food calorie calculator will estimate how many calories should you eat and adjust your calorie intake each day to lose weight. Below are the steps that you can follow for your weight loss regime and keep track of your cal chart:

Assess your daily calorie requirement

Daily calorie requirement refers to the number of calories an individual needs to consume each day to maintain their current weight and support their daily activities. This number is based on various factors, including age, gender, weight, height, body composition, and level of physical activity. Consuming more than this daily requirement will increase your weight, and eating less will help you shed those extra kilos. You can use the daily calorie intake calculator to know your daily calorie needs.

Track the calorie intake

Once you get the daily calorie requirement number, the next step is to track the calorie intake for 8-10 days to know how many calories you consume in a day. There are many health and meal-tracking apps available for this.

Cut down on your calories

Chalk out a plan to cut down on your calorie intake slowly and not drastically. Avoid foods high in carbs, sugars, and processed and fried foods. These foods are high in calories.

Go for a healthy meal plan

After you have taken out all high-calorie foods from your diet chart, make a new one with healthy food items, such as fruits and vegetables, fish, lean meat, salads, etc. Make sure you have a balanced diet; the maximum calorie loss in your diet should be 300-500 calories less than your daily requirement.

New diet with exercise

Along with your new diet plan, make sure you participate in some form of physical activity every day. Start walking for at least 30 minutes and gradually move to more intensive exercises.

Assess your daily calorie requirement

Daily calorie requirement refers to the number of calories an individual needs to consume each day to maintain their current weight and support their daily activities. This number is based on various factors, including age, gender, weight, height, body composition, and level of physical activity. Consuming more than this daily requirement will increase your weight, and eating less will help you shed those extra kilos. You can use the daily calorie intake calculator to know your daily calorie needs.

Track the calorie intake

Once you get the daily calorie requirement number, the next step is to track the calorie intake for 8-10 days to know how many calories you consume in a day. There are many health and meal-tracking apps available for this.

Cut down on your calories

Chalk out a plan to cut down on your calorie intake slowly and not drastically. Avoid foods high in carbs, sugars, and processed and fried foods. These foods are high in calories.

Go for a healthy meal plan

After you have taken out all high-calorie foods from your diet chart, make a new one with healthy food items, such as fruits and vegetables, fish, lean meat, salads, etc. Make sure you have a balanced diet; the maximum calorie loss in your diet should be 300-500 calories less than your daily requirement.

New diet with exercise

Along with your new diet plan, make sure you participate in some form of physical activity every day. Start walking for at least 30 minutes and gradually move to more intensive exercises.

What Is A Calorie Deficit?

Our body needs a certain number of calories to maintain weight and function normally. When we consume fewer calories than what our body requires to maintain the current weight, it is called a calorie deficit. In other words, a calorie deficit means consuming fewer calories than you burn. A calorie deficit of 500-1000 per day is considered safe for healthy weight loss. Your diet is not the only way to burn calories; you can also burn calories by increasing your physical activity or combining both diet and exercise. One kg equals 7,000 calories, so if you aim to lose 1 kg in a week, you have to create a calorie deficit of 1000 per day. A calorie-deficit diet is recommended for those who want to lose weight.

What Happens When Calories Are Too Low?

If your calorie intake is too low, it could lead to physical, mental, and emotional health issues such as:

• Fatigue because your energy levels go down
• Constant hunger pangs
• Sleep issues
• Hair loss
• Brittle nails
• Imbalance in electrolytes, especially deficiency of proteins
• Anaemia
• Dizziness
• Trouble concentrating

To lose weight, an individual needs to consume fewer calories than they burn through daily activities and exercise. The weight loss calorie calculator estimates how many calories an individual should consume based on their current weight, goal weight, and weight loss timeline. The calculator may also provide recommendations for a daily calorie deficit. A weight loss calorie calculator is a tool that estimates the number of calories an individual needs to consume each day to reach their desired weight loss goal.

What To Eat For Fat Loss

When it comes to fat loss, several foods can help support weight loss goals. Here are some examples:

Lean Protein

Foods such as chicken, fish, turkey, and tofu are high in protein and help keep you feeling full and satiated

Whole Grains

Whole grains such as brown rice, quinoa, and whole wheat bread are high in fibre, which can help keep you feeling full and reduce cravings.

Fruits And Vegetables

Such foods are low in calories and high in fibre, vitamins, and minerals. They can help satiate your hunger pangs without adding a lot of extra calories

Nuts and Seeds

Such foods are high in healthy fats and protein and keep the calorie count low.

Water

Staying hydrated reduces the urge to eat something.

Lean Protein

Foods such as chicken, fish, turkey, and tofu are high in protein and help keep you feeling full and satiated

Whole Grains

Whole grains such as brown rice, quinoa, and whole wheat bread are high in fibre, which can help keep you feeling full and reduce cravings.

Fruits And Vegetables

Such foods are low in calories and high in fibre, vitamins, and minerals. They can help satiate your hunger pangs without adding a lot of extra calories

Nuts and Seeds

Such foods are high in healthy fats and protein and keep the calorie count low.

Water

Staying hydrated reduces the urge to eat something.

It’s important to remember that weight loss is not just about eating specific foods but also about creating a calorie deficit through a healthy diet and regular exercise. The calorie deficit calculator, weight loss calorie calculator or calorie maintenance calculator are helpful in this regard.

Calories: Different Kinds And Their Effects

We get calories from various sources such as:

Carbohydrates

Carbs or carbohydrates are found in both healthy and unhealthy foods. What’s important is the type of carbohydrate that you choose to eat rather than opting for a low or no-carb diet for weight loss. The three main types of carbs are sugars, starch, and fibres, primarily found in plant foods and dairy products. Our body breaks down carbohydrates into glucose, providing energy for proper functioning and physical activity.

Proteins

Typically, proteins are composed of hundreds of small units called amino acids. Proteins are highly complex molecules essential for the structure, function, and regulation of our body’s tissues and organs.

Fats

Although fats are essential for our body, this is not true for all types. There are 3 kinds of fats — unsaturated, saturated, and trans fats. Unsaturated fats are considered healthy, mostly found in fish containing fatty acids. Saturated fats are found in meat, butter, and cream, while trans fats can be found in processed foods.

Carbohydrates

Carbs or carbohydrates are found in both healthy and unhealthy foods. What’s important is the type of carbohydrate that you choose to eat rather than opting for a low or no-carb diet for weight loss. The three main types of carbs are sugars, starch, and fibres, primarily found in plant foods and dairy products. Our body breaks down carbohydrates into glucose, providing energy for proper functioning and physical activity.

Proteins

Typically, proteins are composed of hundreds of small units called amino acids. Proteins are highly complex molecules essential for the structure, function, and regulation of our body’s tissues and organs.

Fats

Although fats are essential for our body, this is not true for all types. There are 3 kinds of fats — unsaturated, saturated, and trans fats. Unsaturated fats are considered healthy, mostly found in fish containing fatty acids. Saturated fats are found in meat, butter, and cream, while trans fats can be found in processed foods.

Calories In Common Foods

Some common foods which we consume every day are listed below.

FOODS	AMOUNT IN GRAMS	CALORIES PER SERVING
Spinach	100	24
Bottle Gourd	100	15
French Beans	100	24
Capsicum	100	16
Bitter Gourd	100	21
Pumpkin	100	23
Drumsticks	100	67
Oats	100	389
Greek Yoghurt	100	59
Lean Meat	100	160
Cottage Cheese	100	98
Legumes	100	81
Watermelon	100	30
Boiled Eggs	100	155
Rice	100	130
Potatoes	100	77
Avocado	100	160
Dried Fruits	100	359
Cereals	100	379

Calories Burned From Common Exercises

Let’s see how many calories you can burn with 1 hour of exercise every day

EXERCISE	CALORIES
Walking	300-400
Jogging	500-600
Swimming	500
Running	700
Cycling	400-700
Weight Lifting	200-300
Rope Skipping	800-1000
Golf	200-300

Burning calories naturally helps you stay fit and healthy. A weight loss calculator can help you check the approximate number of calories burned by estimating your total daily energy expenditure (TDEE). TDEE is the total number of calories your body burns in a day, including the calories burned through basal metabolic rate (BMR) and physical activity.

Other Wellness Calculators

In addition to a food calorie calculator, other health and wellness calculators are Body Fat Calculator, BMI Calculator, Ideal Weight Calculator.

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Frequently Asked Questions

1. How many calories should I consume per day?

The number of calories that you need in a day depends on your age, weight, height, gender and activity levels. It also depends on whether you want to increase, lose, or maintain your current weight. You can use a calorie calculator to know how many calories your body needs based on your Basal Metabolic Rate (BMR) and physical activity level.

2. What are some common exercises to burn calories?

Some common physical activities that help burn calories are walking, running, jogging, swimming, cycling, etc.

3. How many calories can I burn with 30 minutes of walking?

This depends on your walking pace and current weight. For instance, a person weighing between 50 and 60 kg can burn 100 - 180 calories depending on the walking speed. Similarly, if a person’s weight is between 60 and 70 kg, he/she can burn anywhere from 112 to 214 calories.

4. How many calories should I consume per day to lose weight?

To lose weight, the number of calories that you should consume in a day must be about 500 calories less than what you need to maintain your current weight. But do not drastically cut down calories because our body needs a certain minimum amount of calories to function properly. It is best to consult your dietician or doctor before taking any steps.

5. Which fruit has the maximum calories?

Avocados have the most calories. One hundred grams of avocados contain 150 -167 calories. Other high-calorie fruits are bananas, dates, raisins, and coconut pulp.

Published on 11 October 2023

Based on research by Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. “A new predictive equation for resting energy expenditure in healthy individuals“ The American Journal of Clinical Nutrition (February 1990).

Last updated: Oct 11, 2023

References:

https://www.calculator.net/calorie-calculator.html
https://www.calculator.net/fitness-and-health-calculator.html
https://www.freedieting.com/calorie-calculator
https://www.healthline.com/nutrition/how-many-calories-per-day
https://www.health.harvard.edu/staying-healthy/foods-that-fight-fat
https://www.everydayhealth.com/weight/fewer-calories-stalls-metabolism.aspx
https://skalefitness.com/indian-food-calorie-chart/
https://www.omnicalculator.com/health/maintenance-calorie
https://www.healthifyme.com/blog/calorie-calculator/
https://www.omnicalculator.com/health/bmr-harris-benedict-equation
https://www.calculator.net/bmr-calculator.html

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.