How Many Calories Should You Eat? Weight Loss Calculator

Your ideal calorie intake depends on things like age and activity level. Most cisgender females need at least 1,600 daily calories to maintain their weight, while cisgender males need at least 2,000. If you want to lose weight, eating less can help.

Reducing the number of calories you eat per day can be an effective weight loss method (1).

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.

Below is a simple scientific calorie calculator, along with five evidence-based tips on how to sustainably reduce your calorie intake.

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

The calculator is based on the Mifflin-St Jeor equation 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 (2, 3).

How to use this calculator

This calculator uses your age, size, sex, and activity level to estimate the number of calories you should eat per day to maintain your weight.

You can adjust this number based on your goals if you’re trying to gain or lose weight.

Keep in mind that this tool only provides general guidance, as activity levels and many other factors influence your daily calorie needs. Thus, this calculator will likely provide a number that’s close to your calorie needs, but it’s not a perfect tool.

Your doctor or dietitian can offer more individualized advice on your ideal calorie intake, depending on your health status and goals.

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When trying to lose weight, it’s important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. Some people choose to combine the two, eating a little less while being more physically active (4).

Still, it’s important to ensure that you’re consuming enough nutrients, even if you’re trying to lose weight, or you risk developing nutritional deficiencies and metabolic changes that make long-term weight maintenance difficult (5, 6).

Here’s a closer look at how many calories you should eat based on recommendations from the U.S. Department of Agriculture’s (USDA’s) 2020–2025 Dietary Guidelines for Americans (7).

Females assigned at birth (FAABs)

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

Males assigned at birth (MAABs)

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.

Children

Keep in mind that cutting a child’s calorie intake may increase their risk of nutritional deficiencies, slow growth, and foster an unhealthy relationship with food or an eating disorder (8). Instead of counting calories, it’s best to encourage eating healthy, nutrient-dense foods.

summary

The amount of calories that your body needs can vary depending on your age, sex, activity level, and body size.

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 (1).

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 (9).

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.

Although decreasing the number of calories you consume can be effective for weight loss, cutting calories without considering which foods you eat isn’t a sustainable way to lose weight.

Here are five simple strategies that may help you lose weight.

1. Eat more protein

When it comes to losing weight, protein is incredibly important.

Studies show that increasing your intake of protein may help keep you full and curb your appetite (10, 11).

Protein may also help fight cravings. According to some research, high protein snacks help enhance feelings of fullness while decreasing hunger and appetite (12).

In addition to promoting weight loss, some research suggests that maintaining a high protein diet may prevent or reduce weight regain and help maintain muscle mass (13, 14).

Therefore, if you want to achieve long lasting, sustainable weight loss, consider increasing your protein intake by eating more eggs, meat, poultry, tofu, nuts, seeds, or legumes.

2. Limit sugary drinks

Another relatively easy change you can make is to limit your intake of sugar-sweetened beverages, including sodas, fruit juices, chocolate milk, and other drinks with added sugar.

Your brain doesn’t register liquid calories the same way it does solid calories, so they affect your feelings of hunger and fullness less significantly (15).

Additionally, studies associate drinking sugary beverages with an increased risk of obesity (16, 17).

The harmful effects of sugar also go far beyond weight gain. In fact, added sugar may contribute to other health issues, including heart disease, liver problems, and type 2 diabetes (17).

3. Drink more water

One simple thing you can do for your health is to drink more water.

Adequate hydration is associated with improved brain health and weight management, as well as a reduced kidney stone risk (18).

What’s more, drinking water immediately before meals may reduce hunger and help you eat fewer calories (19, 20).

When combined with a healthy diet, drinking more water — especially before meals — appears to be helpful if you need to lose weight.

4. Exercise

Resistance-training activities like weightlifting have been shown to limit muscle loss, which may help minimize metabolic changes during long-term calorie restriction (21).

Cardio exercises, such as walking, swimming, or jogging, are also important — both for increasing weight loss and supporting overall health (22).

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, 26, 27, 28).

5. Reduce your intake of refined carbs and ultra-processed foods

The term “refined carbs” refers to grains that have lost their bran and germ, including white bread, pasta, crackers, and white rice. 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 (29).

Eating fewer refined carbs may promote weight loss by altering levels of specific hormones that regulate your appetite, such as peptide YY (30). It’s also best to avoid ultra-processed foods.

Summary

Eating more protein, exercising, staying hydrated, and limiting your intake of refined carbs and sugary beverages are a few simple ways to decrease your daily calorie intake.

In addition to cutting calories, there are several steps you can take to lose weight in a sustainable, long lasting manner:

• Practice mindful eating. Mindful eating can help reduce food cravings and promote long-term weight loss (31).
• Eat more fruits and vegetables. Fruits and veggies are low in calories but high in fiber, which makes them ideal for weight loss (32, 33).
• Stock up on healthy foods. Following a healthy diet is much more challenging when you have a kitchen full of processed foods. Make sure you have healthy snacks and foods on hand.
• Find support. Studies show that social support may aid weight loss (34).
• Try meal prepping. Many people find that meal prepping is a convenient way to eat well and save time.

summary

In addition to decreasing your daily calorie intake, the tips outlined above may support long-term weight loss.

Although counting calories can be an effective strategy for weight loss, it’s important to remember that there are many other factors to consider when choosing what and how to eat.

Instead of focusing solely on calories, it’s best to follow a balanced diet that’s rich in a variety of nutritious, whole foods.

If you do decide to cut calories, be careful not to decrease your intake too much, as doing so may cause several serious side effects (4).

Research shows that young adults who use calorie-tracking apps to monitor how many calories they consume may be more at risk for developing disordered eating patterns that could develop into eating disorders (36).

That said, for people who are not at risk for developing disordered eating habits, restricting how much you eat can be a successful weight loss strategy, at least in the short term (37). However, eating too few calories may also slow your metabolism, making it harder to maintain weight loss in the long term (5).

summary

Cutting calories too much may harm your health and make it harder to maintain weight loss. Instead of focusing only on calories, concentrate on a well-rounded diet that’s rich in nutritious, whole foods.

Are 1200 calories enough for a day?

Although it may help you lose weight, eating 1200 calories or less a day does not provide enough energy or nutrients for most healthy adults.

How many calories should you eat for breakfast?

The number of calories that you should eat for breakfast depends on many factors, including your daily needs, personal preferences, health goals, and overall diet.

How many calories should you eat for lunch or dinner?

While some people may enjoy eating a large lunch and smaller dinner, others may decide to distribute their calorie intake more evenly. Therefore, everyone’s needs and preferences are different.

How many calories should you eat to gain muscle?

To gain muscle, you may have to increase your calorie needs by a few hundred calories per day. A sports dietitian can help you develop an appropriate plan (38).

summary

The number of calories that you should eat at each meal or to reach a specific weight goal can differ. Therefore, it’s best to experiment to find what suits your needs.

How many calories you need per day depends on whether you want to maintain, lose, or gain weight, as well as various other factors, such as your sex, age, height, current weight, activity level, and metabolic health.

Many websites and apps can help you track your calorie intake. You can try using a calorie counter or tracker for at least a few days to see the amount of calories, carbs, protein, fat, fiber, vitamins, and minerals you’re eating.

That said, working with a registered dietitian (RD) can also help you gain, maintain, or lose weight while ensuring that your nutrient needs are being met.

Just one thing

Try this today: Preparing your own meals at home puts you in control of what’s on your plate and makes it much easier to manage your calorie intake. It’s also a great way to control portion sizes and make healthy swaps using your favorite nutritious ingredients.

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Differences and How to Convert

Kcal vs. Calories: Differences and How to Convert

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Nutrition

Medically reviewed by Kim Rose-Francis RDN, CDCES, CNSC, LD, Nutrition — By Gavin Van De Walle, MS, RD — Updated on April 20, 2023

Calories and kcal are used interchangeably and refer to the same amount of energy, but kilojoules require conversion. Usage may differ depending on where you live.

Calories are a measure of energy. They refer to the amount of energy in foods and beverages, or the amount of energy you burn exercising.

Depending on where you live, energy may also be measured in kilocalories (kcal) and kilojoules (kJ).

This can create confusion, especially if you’re counting calories or comparing the calorie contents of various foods and drinks.

This article explains what calories are and how they compare with kcal and kJ as well as how to convert between the two.

When it comes to calories, they may be “small” or “large.”

If the “c” in calories is uppercase, it indicates a large calorie, and if it’s lowercase, it indicates a small calorie.

A large calorie estimates the amount of energy required to raise the temperature of 1 kg (2.2 pounds) of water by 1°C (or an increase of 1.8°F).

On the other hand, a small calorie estimates the amount of energy it takes to raise the temperature of 1 gram (0. 035 ounces) of water by 1°C (or an increase of 1.8°F).

By these definitions, 1 large calorie equals 1,000 small calories, as 1 kg equals 1,000 grams.

To avoid confusion between large and small calories, it’s thought that the term kilocalorie — the prefix “kilo” meaning 1,000 — was created to refer to a large calorie.

However, the term small calorie is rarely used today outside of physics and chemistry research.

Instead, the terms calories — capitalized or not — and kcal are used interchangeably and refer to the same amount of energy in relation to food or energy burned with exercise.

Therefore, you don’t need to convert them, as 1 kilocalorie equals 1 calorie in nutrition.

Calories may also be expressed as kilojoules (kJ).

One calorie (kcal) equals 4.18 kJ or 4,184 joules (J).

To convert from calories to kJ, multiple calories by 4.18. Conversely, to convert from kJ to calories, divide kJ by 4.18.

For example, a medium-sized banana (126 grams) provides 112 calories (kcal) or 468 kJ.

Summary

When it comes to nutrition and exercise, kilocalories (kcal) and calories equal the same amount of energy. Calories may also be expressed as kilojoules (kJ), with one calorie or kcal equaling 4.18 kJ.

Regulations require that food and beverage manufacturers display a nutrition facts label on their products. It lists, among other information, the amount of energy the item contains per serving or weight.

The nutrition facts label serves to help inform you about the healthfulness of packaged foods and beverages, as well as whether they contain ingredients that you may need to avoid due to an allergy, intolerance, or personal preference.

Depending on where you live, the nutrition facts panel may express the energy value of a food or beverage in calories, kcal, kJ, or a combination of them.

Below is a list of countries and which label they use for energy:

• United States: calories
• Canada: calories
• European Union (EU): kJ and kcal
• Australia and New Zealand: kJ or both kJ and kcal
• China: kJ

Manufacturers determine the number of calories a food or beverage contains based on the amount of energy-supplying nutrients it contains.

The three main energy-supplying nutrients are:

• protein
• carbs
• fats

Protein and carbs each provide about 4 calories (16.7 kJ) per gram, while fat provides 9 calories per gram (37.6 kJ).

Alcohol also supplies 7 calories (29.3 kJ) per gram.

Manufacturers round to the nearest 1-gram increment, so if you were to quantify the number of calories or kJ from each of the macronutrients, they may add up to be slightly different than the number listed on the nutrition label.

Moreover, the nutrition labels of foods that contain fiber, which is classified as a carbohydrate, may contain fewer calories than what you calculate.

This is because fiber, depending on the type, is either indigestible or poorly digested, thus contributing zero or few calories.

Summary

Most packaged foods and beverages contain a nutrition label that lists the amount of energy the item contains in calories, kcal, kJ, or some combination of these.

Calories are a measure of energy in nutrition and exercise.

Calories and kcal are used interchangeably and refer to the same amount of energy.

Calories or kcal may also be measured in kJ, with one calorie (kcal) equaling 4.18 kJ.

Last medically reviewed on March 8, 2021

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Apr 20, 2023

Written By

Gavin Van De Walle

Edited By

John Bassham

Copy Edited By

Delores Smith-Johnson

Mar 8, 2021

Medically Reviewed By

Kimberley Rose-Francis RDN, CDCES, CNSC, LD

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Medically reviewed by Kim Rose-Francis RDN, CDCES, CNSC, LD, Nutrition — By Gavin Van De Walle, MS, RD — Updated on April 20, 2023

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calculation of calorie intake for weight loss

Why is the daily calorie intake for women important, especially for those who plan to lose weight or, conversely, gain muscle mass? How do these indicators differ from men’s and how to make your own schedule for the consumption of kilocalories, taking into account BJU for the maximum benefit of the body? We will answer these and other questions in this article.

Why count calories

Kilocalories are a unit of measure for the nutritional value of foods. And it is this indicator that measures the daily rate of energy consumed. The calorie intake is influenced by the age, weight and gender of the person, as well as the level of physical activity and diet. Any diet begins with determining the required number of calories. Even proper nutrition is based not only on the balance of BJU, but also on the calculation of energy costs. That is why the calculation of the daily calorie intake is an important step from which to start your journey to the figure of your dreams. To lose weight, you need to spend more energy than you consume with food.

According to WHO recommendations, to maintain a normal weight in the diet should be no more than 30% fat, of which 10% are saturated fats, trans fats – less than 1%.

At the same time, for women to lose weight, it is necessary to almost halve the calorie content of dishes.

How to calculate daily calorie intake

There are two methods: using the tables of the standard or using the Harris-Benedict formula. However, the latter method is considered the most accurate. However, you need to understand that when compiling a dietary diet, a lot depends on the individual characteristics of the body. The needs of each person can vary within 20-25% of the data obtained by calculating the formula. At the same time, a lot of factors affect the accuracy of the results: from the temperature outside to the level of stress and the amount of sleep. So if you want to clarify your daily calorie intake, you can use the simplest table. The spread is large: from 200 to 300 kcal, but such a formula can be applied without taking into account the impact of additional variables. It is important to remember that in order to lose weight, you will need not only to observe the calorie content, but also the balance of BJU in the daily diet.

Harris-Benedict Formula

The authors developed the original version in 1919. To compile it, scientists examined 239 people of different sexes and ages with different weights. Seventy years later, the formula was revised and refined. Now it is calculated according to the following formulas.

For men . 88.36 + (13.4 x own weight) + (4. 8 x own height) – (5.7 x age). As a result, you will get the result of the required calorie intake.

For women . 447.6 + (9.2 x weight in kilograms) + (3.1 x height in centimeters) – (4.3 x age).

In this case, the results obtained must be multiplied by the coefficient of daily activity, which is determined depending on the amount of physical exercise within a week. If such calculations seem too complicated, you can use the online calculator: it will calculate everything for you.

Daily Calorie Tables

A convenient way to find out the required amount of calories in dishes is to use a ready-made calculation. Especially for you, we have compiled a convenient table, taking into account the level of physical activity and age. Here you can see the calculation of the daily calorie intake for women.

If the main goal is to lose weight, all indicators in the table can be reduced by 15-20%. For example, for a woman at the age of thirty with moderate physical activity, the daily calorie intake will be 1500-1700 kcal. It is important to remember that a deficit of kilocalories for a long time can lead to dystrophy and a number of other diseases.

How many calories do you need to lose weight

There are fast hard diets with reduced calorie content. As a result, the body consumes only 1000 kcal per day and begins to rapidly lose weight. However, such a diet is only suitable for people with perfect health, only after consultation with an experienced specialist. But we do not recommend torturing the body. You can get rid of excess weight in more gentle ways. What is the daily calorie requirement for weight loss? Depends on the initial data: weight, age, height, physical activity. The average caloric intake for women is 1800–2200 kcal per day. For intensive weight loss, you need to reduce it to 1300–1500 calories and connect physical activity. To get rid of excess weight faster, aerobic workouts are well suited: brisk walking, running, cycling, swimming, dancing. It is important to remember that the body receives energy from food. During fasting days, no training is allowed.

Calories and nutrition

Energy is contained in any food. If you want the body to maintain stamina longer, the diet must have a lot of protein and complex carbohydrates. These foods are digested slowly, providing a feeling of satiety for a long time. So you can avoid overeating and not get tired during training. Slow carbohydrates can be eaten 2-3 hours before physical activity.

This is interesting: WHO recommends eating at least 400 grams of any fruits and vegetables per day, with the exception of sweet potatoes and other root vegetables with a high content of starch.

Protein can be obtained from meat, fish and dairy products. However, for those who are planning to lose weight, Herbalife Nutrition’s Formula 1 protein shakes may also be suitable. The high protein content, low calories (up to 96 depending on taste) and vitamin-mineral complex in one serving, as a rule, provide complete nutrition, saturating the body with energy and preventing overeating.

Setting up the menu

What foods should be included in the daily diet so that the body burns fat and at the same time saves energy for work?

1. Proteins. These are meat, poultry, eggs, dairy products (with the exception of sweet yogurt or curd mass), seafood.
2. Fats. It is best if the diet contains a lot of nuts, avocados, vegetable oils. In addition, products containing omega-3, for example, Herbalifeline Max from Herbalife Nutrition*, will help to saturate the cells with polyunsaturated fatty acids.
3. Carbohydrates. Whole grain bread, cereals, vegetables and fruits with an average glycemic index, dark chocolate. From fast carbohydrates – honey, bananas, mashed potatoes and white rice (provided that there is no insulin resistance or diabetes).
4. Vitamins. They can be obtained both from fresh vegetables and fruits, and in a complex of nutritional supplements. So you can be sure of the use of the daily norm of the necessary substances and their absorption by the body.

Calories and physical activity

With intense loads, it is not worth reducing the daily rate of kilocalories. The fact is that the body quickly burns the energy received from food, and when it is deficient, it begins to experience problems. There is drowsiness, fatigue, apathy. In this case, the body enters an energy conservation mode and requires immediate caloric support, which provokes overeating. Therefore, two hours before training, it is recommended to eat a heavy meal (slow carbohydrates are used). If you plan to eat an hour before going to the gym, it is better to choose fast carbohydrates. They are also suitable for post-workout nutrition, helping to restore energy. At the same time, intense exercise itself has a beneficial effect on weight loss. It doesn’t matter how many calories you’ve consumed, it’s all about the goodness of the food. Fresh vegetables, meat, fish, milk, dark chocolate and no fast food, store-bought sweets and packaged juices!

Additional recommendations

To lose weight, it is important not only to monitor the calorie intake and BJU, but also follow a few rules:

• Never skip breakfast. The first meal is the most important, it starts the normal functioning of metabolic processes. It is at this time that it is best to consume slow carbohydrates to saturate the body with energy.
• Drink more water. The minimum volume of daily consumption of clean liquid is 1.5 liters. With intense physical exertion, it can increase.
• Observe the regime of the day. Healthy sleep not only helps fight stress, but also normalizes metabolism.

And don’t chase results. A sharp decrease in the calorie content of the usual diet can provoke overeating due to outbreaks of hunger. Therefore, the transition to a new diet should be gradual. When the desired result is achieved, the caloric content will need to be increased again to average levels, otherwise an energy deficit and a number of unpleasant diseases of the digestive, nervous and cardiovascular systems may occur.

*BAA. NOT A DRUG

23 February 2020, 11:00
2020-02-23

Author: Be in Form

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Yana
| 27. 04.2021 12:54

I have breakfast and dinner with smoothies from the weight loss program, it helps a lot not to overeat, especially in the evening

Kira
| 27.04.2021 12:48

Low calorie or hunger does not work for sustainable weight loss, only as a deload for a day or two

Angelica
| 27.04.2021 12:44

Excess weight has haunted me since childhood and I have almost died. Only after meeting with a consultant from Herbalife did I learn how to count calories and make a menu. Evening Formula 1 cocktail replaces dinner and saves you from getting stuck. I have already lost 7 kg and I believe in success

Laura
| 27.04.2021 12:40

In the Herbalife Active Lifestyle Club, a consultant helps to calculate the color content and compose a varied menu. In such a team, physical activity is given with pleasure and breakfast.

Elizabeth Svetlova
| 27.04.2021 12:35

My husband and I want to build up together and move to an active lifestyle. Herbalife Nutrition’s Weight Loss Shakes help you balance your diet and maintain protein levels.

Raisa Shustova
| 27.04.2021 12:32

My nutritional consultant calculated my norm in the corridor of 1400 – 1500 calories. This is taking into account the deficit for weight loss

Lydia
| 11.10.2020 19:18

Thank you, I learned a lot of new things for myself

Nina
| 06/08/2020 6:14

Thank you for such a wonderful site. He helps me a lot in my work

Natalia
| 05/08/2020 0:11

I really like it, here is the information that will help in the work of a balanced nutrition consultant. The individual daily calorie intake for a woman will be radically different from the energy needs of a man. What factors affect the calculations and how can you lose weight quickly while maintaining women’s health? Today we will delve into this topic in detail together.

Any kind of physical activity, be it household chores or training in the gym, contributes to the burning of a certain amount of kilocalories. If the intake of energy from food is insufficient, then this will lead to a deterioration in well-being and mood, and excessive consumption of food is fraught with a set of extra pounds.

Complete Material for men – Daily calorie intake for men and the correct ratio for the best result

The recommended calorie intake for women differs from those for men and children. Also, the calculation of the daily calorie intake will vary in accordance with the goal: the desire to lose weight, gain muscle mass or maintain weight.

In this article we will talk about such important things as:

• why and how to count calories correctly, minimizing the risks to the body;
• why women’s need for energy is different from men’s;
• popular calculation methods and calorie calculator;
• Does the quality of the calories consumed really matter?
• pitfalls in the calculation process: where do extra calories come from and how to fit into the standards;
• general recommendations for the preparation and observance of a new diet.

Peculiarities of calculating the daily calorie intake

A calorie is a unit of energy that provides a person with vital functions. If energy is supplied in excess, then it will be deposited in the form of a supply of fat cells. In the case when there is not enough energy, the body spends it from adipose tissue, which leads to weight loss.

Physical or mental activity consumes energy, and in this regard, in order to correctly calculate the caloric content of the diet of any person, it is necessary to take into account his lifestyle:

• specific activity;
• are there any workouts, which ones;
• gender and age.

Agree that the coefficient of physical activity for an office worker and a courier will be different. In the same way, a young and growing body requires much more energy than in adulthood. High-intensity exercise also requires a high calorie expenditure.

So, the basic principles to remember when calculating the caloric intake:

• calorie consumption is significantly lower in old age;
• the woman’s caloric intake is below the man’s energy intake;
• an active lifestyle and a high level of physical activity require more kilocalories;
• young mothers and pregnant women should not forget that they must provide the necessary amount of energy not only for themselves, but also for their baby.

Is the quality of calories consumed important?

If everything is gradually becoming clear about the amount of energy needed, then the situation with the quality of nutrients is somewhat more complicated.

A balanced diet should be built as follows:

• proteins – 22-35%;
• fats – 22-35%;
• carbohydrates – 30-50%.

Giving preference to predominantly fatty foods, reducing the level of protein and carbohydrate foods, in the near future we can expect a good weight gain on the scales.

If you get energy mainly from carbohydrates, then there will be a lot of it. If there is not enough protein and fat in the diet, then unpleasant symptoms can be noticed:

• anemia:
• weakness and drowsiness;
• humiliation of the level of immunity, etc.

It is very important to get balanced energy from all types of macronutrients (proteins, carbohydrates and fats) in order to properly support your body.

Why Calorie Calculation is Necessary

All food has a certain energy value. In accordance with age characteristics, gender and load level, the daily norm will vary from 1500 to 3000 kcal. Women and men will have different indicators, children need energy not only for studying and playing, but also for growth. Further, with age, the need for calories decreases.

A woman’s calorie count is calculated according to her activity level, health status, and her goal, whether it’s weight loss or weight gain. For those who play sports, it is possible to afford to eat a little more, and with a tendency to be overweight, it is recommended to take into account everything eaten.

Very often, women, due to their maximalism and strong desire to lose weight, go on a strict diet, severely restricting themselves in everything and starving. The body does not receive important macronutrients, vitamins and minerals and begins to lose ground: the state of health becomes systematically bad and is accompanied by dizziness, there is no mood. All this can negatively affect the hormonal background, the nervous and digestive systems.

I would especially like to note that the reproductive system also suffers.

Every female representative is well aware of such a phenomenon as PMS: at this moment the body desperately needs the happiness hormone (serotonin), so whole chocolate bars are used, which are snacked on chocolates and eaten with flour products. Such monthly momentary weakness, of course, will help cheer you up for a while, and will also be a “lifeline” on your sides and stomach, which you will then have to fight with new forces.

First of all, counting calories is necessary for the formation of proper eating habits. If you eat right and follow the regime, monitor the size of portions and the balance of macronutrients, then you can stay slim all year long, while maintaining your health and nerves.

How to count food calories

At first glance, the counting procedure may seem very laborious and tedious, but soon it will become a habit and become an integral part of the daily menu.

To do this, you will need two basic tools – a kitchen scale and a food calorie table. The device can be found in any store with appliances, and the necessary tables are always located on the site. However, this is not enough to achieve the goal.

In order to build a quality form, the composition of the food consumed is extremely important. You can also get your entire calorie intake from sweets, but everyone is well aware that the quality of the body from this will not be the best. In this regard, the body must be provided with the right amount of calories, maintaining a balance in nutrients, namely: proteins, fats and carbohydrates.

Daily calorie intake for women

Calorie intake for women is lined up in accordance with the following factors:

• age, height and weight;
• feature of physical activity during the day;
• the presence of additional physical activity.

These figures are standard for everyone, but it should be noted that women tend to gain weight faster than men. And the reason for this is physiology. Nature has laid down a kind of protective function of the body in order to procreate. Meanwhile, every woman wants to be in great shape and look beautiful.

Especially for your convenience, we have developed a calculator that calculates the daily calorie intake for women online, allowing you to more accurately assess and plan your diet. Inside the calculator, a weight maintenance goal is already set. In other words, these are normal indicators and are considered relevant at the time of work on muscle relief.

Calculate your daily calorie intake

How many calories do you need

woman

For

weight saving:

Your level of physical activity:

Short
sedentary work in the office + occasional walks around the city

Moderate
sedentary office work + occasional walks around the city + 1-2 workouts + cardio per week

Average
workout 3-5 times a week

Active
daily intense physical activity

Daily Calorie Value:

Harris-Benedict Formula: Kcal

Mifflin-St. Jeor Formula: Kcal

Weight Management Target:

Calorie Range: Kcal

Daily Protein Value: g

Daily fat intake: gr

Daily carb intake: gr

How to calculate daily calorie intake

The World Health Organization provides universal calorie guidelines. For women, they are 2000 kcal per day. But this figure does not take into account the individual needs of the fair sex, which directly affect the daily need for energy.

There are many ways to get the most accurate indication of a woman’s daily caloric needs, whether for weight loss or weight maintenance or for gaining muscle mass.

The formula for calculating the metabolic rate and calorie intake for weight loss

Calculations of the metabolic rate (metabolic rate) for women are made according to the formula: kg * 9.6 + 655) – age * 4.7

The total is multiplied by the physical activity factor from the table below. The result is an indicator of the rate of energy consumption in order to maintain weight.

When a woman sets herself the goal of losing weight, then absolutely any formula obtained for calculating the caloric content of the diet must be reduced by 10-15%. For example, if the norm is 1800 kcal, then for weight loss you should subtract 15% from the figure:

• 1800 kcal – 15% \u003d 270 kcal – this is the necessary deficit
• 1800 – 270 = 1530 kcal – for weight loss

If the number of extra pounds is more than 30, then you can create a deficit of 20% of the norm. But if there is no such condition, then it is highly recommended not to increase the indicator. It is better to add another training day to your schedule.

Calculation of the ideal weight and the minimum calorie intake for weight loss

To find out the ideal female weight, you need to multiply the height by a special coefficient:

Ideal weight \u003d height in cm * body type coefficient for your age category

The desired coefficient can be taken from the following table:

Next, the resulting figure should be multiplied by the level of physical activity: loads;

44 – intense training 7-10 hours a week.

Example: female, 28 years old, height 170 cm, normosthenic type, moderate activity.

Ideal weight: 170 * 360 = 61.2 kg

Total calculated maintenance rate: 61 * 33 = 2013 kcal

For convenience, you can use our calculator for calculating the daily calorie intake for weight loss specifically for women. Inside, the target for burning fat is already set.

Calculate your daily calorie intake

How many calories do you need

woman

For

for weight loss:

Your level of physical activity:

Short
sedentary work in the office + occasional walks around the city

Moderate
sedentary office work + occasional walks around the city + 1-2 workouts + cardio per week

Average
workout 3-5 times a week

Active
daily intense physical activity

Daily Calorie Value:

Harris-Benedict Formula: Kcal

Mifflin-St. Jeor Formula: Kcal

Weight Loss Targets:

Calorie Range: Kcal

Daily Protein Value: gr

Daily fat intake: gr

Daily carbohydrate intake: gr

The Mifflin Method – Saint Geor

The formula developed by Saint Geor a few years ago is considered the most accurate when calculating the calorie intake for women. To do this, you need to perform a computational operation:

Total metabolism (GMB) = 9.99 * weight (in kg) + 6.25 * height (in cm) – 4.92 * age (number of years) – 161

Then multiply the resulting figure by the activity coefficient.

The final value will be the normal daily energy requirement.

Example: female, 35 years old, height 160 cm, weight 78 kg, average activity level.
Total Metabolism (ROB) = 9.99 * 78 + 6.25 * 160 – 4.92 * 35 – 161 = 1446 Saint Geor.

For weight loss, the caloric content should be gradually reduced to 1861 kcal.

Harris – Benedict method

The method was developed in 1919, which is considered not so relevant in the modern world, so there will be an error. For women, the formula is as follows:

Total Metabolism (ROB) = 655.1 + 9.563 * weight (in kg) + 1.85 * height (in cm) – 4.676 * age (in years)

Example : woman 33 years old , height 173 cm, weight 65 kg, the goal is to maintain weight.
Total Metabolism (GMR) = 655.1 + 9.563 * 65 + 1.85 * 173 – 4.676 * 33 = 1442.4 kcal
Daily Calorie Value = … – Harris-Benedict formula

World Health Organization (WHO) method

WHO proposes to apply the method for calculating the daily requirement for women, dividing three age categories:

-> from 18 to 30 years (0.062 * weight in kg + 2.036) * 240 * CFA;
-> from 31 to 60 years old (0.034 * weight in kg + 3.538) * 240 * CFA;
-> over 60 years old (0.038 * weight in kg + 2.755) * 240 * CFA.

CFA refers to the coefficient of physical activity:

• 1 – low;
• 1.3 – medium;
• 1.5 – high.

For Weight Loss The World Health Organization suggests reducing the actual calorie content before the diet by 500 kcal per month until it is 300-500 kcal less than the daily requirement.

As you can see, the gradation of physical activity is much narrower, and the growth rate is also not taken into account, which makes the indicators rather average.

Example : female, 25 years old, weight 55 kg, high CFA.
Daily rate = (0.062 * 55 + 2.036) * 240 * 1.5 = 1960.5 kcal – and there is an energy requirement according to the WHO method.

Ketch-McArdle method

The method takes into account the amount of subcutaneous fat, but ignores such indicators as sex, age and height. It is assumed that they could be taken into account when setting the percentage of fat. The formula is extremely simple:

BM (Lean Mass) = 370 + 21.6 * X, where X is the net body weight, i.e. excluding body fat.

The approximate amount of fat can be determined in several ways:

• on modern electronic smart scales;
• with caliper;
• on a special bioimpedance apparatus that analyzes body composition (often found in gyms or in special institutions).

The final figure must also be multiplied by the activity factor from the table above.

Example : woman weighing 60 kg, net weight 56 ​​kg.
370 + 21.6 * 56 = 1579.6 kcal

The importance of proteins, fats and carbohydrates in calorie counting

When forming a balanced diet, remember that it is extremely important to consume enough proteins, fats and carbohydrates daily. A large amount of vitamins and minerals are also supplied with food, which directly affects both the condition of the skin, hair, nails, and the state of the body as a whole and the process of losing weight or gaining mass.

on maintenance, the BJU ratio formula will look like this:

• proteins – 22-35%;
• fats – 22-35%;
• carbohydrates – 30-50%.

At the stage of weight loss, the amount of protein should be increased, complex carbohydrates should be preferred, and fats should be obtained from vegetable sources. Thus, the percentage of BJU during weight loss changes.

On a set of muscle mass, despite the increase in the percentage of carbohydrates, it is better to give preference to slow macronutrients. Otherwise, there is a risk of gaining fat, and not working to improve the quality and quantity of muscle fibers, forming the desired shape.

Caloric intake during pregnancy

Expectant mothers must strictly remember that it is impossible to lose weight during pregnancy. The daily diet of a pregnant woman is directly related to the period: the longer it is, the higher the need for energy from food.

The menu of a nursing woman should also be rich and varied and, as a rule, keep around 3500 kcal. Due to the fact that breast milk consists of 87% water, you should not forget about maintaining the water balance (2-3 liters per day).

Within 6 weeks after giving birth, it is not recommended to start fighting with the gained kilograms. This is due to the need to restore and rest the body, as well as to provide the child with all the substances necessary for development that come with breast milk. As soon as the baby is weaned, you can begin to strictly observe the required calorie content.

Possible errors in the calculation of calories

• Inaccurate calorie data

As mentioned earlier, in many programs there are recipes where the number of ingredients is entered in pieces. Focusing on these indicators, it is impossible to know exactly the exact number of calories due to the unequal weight or fat content of the products in the finished recipe and in your version. Therefore, it is better to ignore such information and enter only your own numbers in the program or food diary.

• Sampling

It is not recommended to taste the dish during the cooking process and, in principle, before the final weighing. Otherwise, it will simply not be possible to make an accurate calculation. You can add salt to the dish in a separate plate, right?

Tricks to “fit in”

To get your daily calorie intake for weight loss, you can of course eat a piece of cake and a couple of chocolate bars, and suffer from hunger for the rest of the day. But there is another option: to eat foods with a medium or low calorie content in order to feel full for a long time and provide the body with all the necessary nutrients.

This will also help make the process of losing weight as comfortable as possible. In order not to go on a diet and always stay slim, experts recommend following a number of rules:0003

• Remove fatty foods from the diet. To do this, it is enough just to find an alternative. For example, instead of pork, eat lean beef or cook cutlets not in oil, but steamed. The saturation level will remain the same, and the number of calories consumed will decrease significantly.
• No sugar. Sweet cravings can be quelled with a reasonable amount of honey, dried fruit, and dark chocolate.

• Thorough chewing of food. Slowing down the process of getting food into the digestive tract can saturate the body faster and, as a result, reduce the portion.
  Fractional food. Dividing portions into 5-6 meals will help to reduce the volume of the stomach, which will reduce the risk of overeating.