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Minimum number of calories per day: Calorie counting made easy – Harvard Health

Calorie counting made easy – Harvard Health

Eat less, exercise more. If only it were that simple! As most dieters know, losing weight can be very challenging. As this report details, a range of influences can affect how people gain and lose weight. But a basic understanding of how to tip your energy balance in favor of weight loss is a good place to start.

Start by determining how many calories you should consume each day. To do so, you need to know how many calories you need to maintain your current weight. Doing this requires a few simple calculations.

First, multiply your current weight by 15 — that’s roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active. Moderately active means getting at least 30 minutes of physical activity a day in the form of exercise (walking at a brisk pace, climbing stairs, or active gardening). Let’s say you’re a woman who is 5 feet, 4 inches tall and weighs 155 pounds, and you need to lose about 15 pounds to put you in a healthy weight range. If you multiply 155 by 15, you will get 2,325, which is the number of calories per day that you need in order to maintain your current weight (weight-maintenance calories). To lose weight, you will need to get below that total.

For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825. If you are sedentary, you will also need to build more activity into your day. In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients.

How can you meet your daily calorie target? One approach is to add up the number of calories per serving of all the foods that you eat, and then plan your menus accordingly. You can buy books that list calories per serving for many foods. In addition, the nutrition labels on all packaged foods and beverages provide calories per serving information. Make a point of reading the labels of the foods and drinks you use, noting the number of calories and the serving sizes. Many recipes published in cookbooks, newspapers, and magazines provide similar information.

If you hate counting calories, a different approach is to restrict how much and how often you eat, and to eat meals that are low in calories. Dietary guidelines issued by the American Heart Association stress common sense in choosing your foods rather than focusing strictly on numbers, such as total calories or calories from fat. Whichever method you choose, research shows that a regular eating schedule — with meals and snacks planned for certain times each day — makes for the most successful approach. The same applies after you have lost weight and want to keep it off. Sticking with an eating schedule increases your chance of maintaining your new weight.

Some people focus on reducing the fat in their eating plan because, at 9 calories per gram, fat by weight contains more than twice as many calories as carbohydrates or proteins (4 calories per gram). By substituting lean cuts of meat for fatty ones, avoiding high-fat packaged foods and snacks, and refraining from fat-rich products such as butter and partially hydrogenated fats, you can cut out dozens or even hundreds of calories per day. On the other hand, many people mistakenly think that cutting fat always means cutting calories. Some fat-free foods actually contain more calories than the regular versions because manufacturers use extra sugar to make up for the flavor lost in removing the fat. Moreover, low-fat or nonfat foods are not low-calorie if you consume them in large quantities.

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)

AgeDaily calorie requirements
19–30 years1,800–2,400 calories
31–60 years1,600–2,200 calories
61+ years1,600–2,000 calories

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)

AgeDaily calorie requirements
19–30 years2,400–3,000 calories
31–60 years2,200–3,000 calories
61+ years2,000–2,600 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.


AgeDaily calorie requirements
2–4 yearsMAAB: 1,000–1,600 calories
FAAB: 1,000–1,400 calories
5–8 yearsMAAB: 1,200–2,000 calories
FAAB: 1,200–1,800 calories
9–13 yearsMAAB: 1,600–2,600 calories
FAAB: 1,400–2,200 calories
14–18 yearsMale: 2,000–3,200 calories
FAAB: 1,800–2,400 calories

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.


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).


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.


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.


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).


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).


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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Calculate the rate of consumption of calories

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This article will tell you about the amount of calories per day to always stay in good shape. Sarah Gibson, MD, will tell you how many calories a day are needed for physical perfection.


04/09/2019 99611 0 5 min.Food

Sports nutrition is much more than just eating sports supplements. The good news is that nutrition to achieve physical perfection may not require special protein shakes at all. According to Sarah R. Gibson, MD, the secret to success is to include the right natural foods in the right amount in your fitness plan.

  1. Calorie requirement. Athletes have unique nutritional needs. Because they exercise more than less active people, they usually need extra calories to maintain both their current athletic performance and their growth. Depending on how active an athlete is, they may need between 2,000 and 5,000 calories per day to meet their energy needs.
  2. What happens if the food is not enough calories? So what happens when athletes don’t get enough calories? Their bodies are less likely to reach peak performance and may even degrade instead of building muscle. Athletes who do not consume enough calories every day will not be as fast and strong as they could be, and may not be able to maintain their weight. And extreme calorie restriction in adolescent athletes can lead to growth problems and other serious health risks for both girls and boys, including an increased risk of fractures and other injuries.
  3. Athletes and diet. Because athletes need extra fuel, dieting isn’t always a good idea. Athletes involved in sports that emphasize maintaining a specific weight (such as wrestling, swimming, dancing, or gymnastics) may feel the need to lose weight, but they need to prevent the potential side effects mentioned above.

Important: If your coach, PE teacher, or teammate tells you to go on a diet, talk to your doctor first or see a nutritionist who specializes in athlete nutrition. If a healthcare professional you trust agrees that the diet is safe, they can work with you to develop a plan that will allow you to get the nutrients you need and perform at your best while losing weight.
See also: How not to break loose on a diet?

Do you really want to eat right? Eat a variety of foods!

You need a range of vitamins and minerals that are responsible for everything in your body, from accessing energy to preventing disease. A balanced diet that includes plenty of different fruits and vegetables should provide the body with the vitamins and minerals needed for good health and athletic performance.

Important: You may have heard of the pre-competition carb-load. But when it comes to long-term support for your body, don’t focus on just one type of food. Carbohydrates are an important source of calories, but they are just one of the many foods an athlete needs. Also needed: vitamins; minerals; proteins; fats. All this is necessary to stay in excellent shape.
See also: Sports and nutrition for vegetarians.

Muscle minerals and vital vitamins

  1. Calcium. Calcium helps build strong bones that athletes depend on, while iron carries oxygen to muscles. Athletes often don’t get enough of these minerals, and this is especially true of teenage athletes because their needs may even be higher than those of other people who play sports.
  2. Iron. To get the iron you need, eat lean (or not very fatty) meats, fish and poultry, green leafy vegetables, and iron-fortified cereals. Calcium, which is important in protecting against stress fractures, is found in dairy products such as low-fat milk, yogurt, and cheese.
  3. Proteins. Athletes may need more protein than less active people, but most get plenty of protein through regular meals. It is a myth that athletes need a huge daily intake of protein to build big and strong muscles. Muscle growth comes from regular training and hard work. And consuming too much protein can wreak havoc on the body, causing dehydration, calcium loss, and even kidney problems. Good sources of protein are fish, lean meats and poultry, eggs, dairy products, nuts, soy, and peanut butter.
  4. Carbohydrates. Carbohydrates are an indispensable source of fuel for athletes. Reducing carb intake or following low carb diets is not a good idea for them because restricting carbs can make a person feel tired and tired, which ultimately affects performance. Good sources of carbohydrates include fruits, vegetables, and grains. Choose whole grains more often (like brown rice, oatmeal, whole grain bread) than their more processed counterparts like white rice and white bread.
  5. Fats. Everyone needs a certain amount of fat every day, and this is especially true for athletes. This happens because active muscles burn carbohydrates quickly and need fats for long-term energy conservation. The most useful for sports are unsaturated fats, which are abundant in foods such as oily fish, olive oil, walnuts.

Calories per day for physical perfection

Calories are the energy that the body simply needs for normal work. Let’s figure out how many calories you need to consume per day, depending on a number of factors.

Age 19-30 Usage rate: 2200-2800 kcal.
Age 31–50 Usage rate: 2000–2600 kcal.
Age 51+ Usage rate: 1800-2400 kcal.
Age 19-30 Usage rate: 2400–3000 kcal.
Age 31–50 Usage rate: 2200-2800 kcal.
Age 51+ Usage rate: 2000–2600 kcal.
Age 19-30 Consumption rate: 2000-2400 kcal.
Age 31–50 Usage rate: 1800–2200 kcal.
Age 51+ Consumption rate: 1600-2000 kcal.

How to determine your daily calorie count?

There are two main ways to determine your calorie intake and intake.

Men: 10*weight + 6.25*height – 5*age + 5
Women: 10*weight + 6.25*height – 5*age – 161
Men: 66. 5 + 13.75*weight + 5.003*height – 6.775*age
Women: 655.1 + 9.563*weight + 1.85*height – 4.676*age

Important: in both cases, the result obtained must be adjusted to the current level of physical activity. This coefficient is 1.2 at the minimum level of activity, 1.9 at the maximum, typical for athletes. With an average load, it is 1.4. For weight loss purposes, it is enough to reduce the resulting calorie intake by 100-500 kcal.
See also: How to eat before training?

How many calories does a man or woman need per day to lose weight

Millions of people are overweight. A simple recipe – eat less, does not always work. Fortunately, science comes to the rescue. She advises achieving the right weight for yourself by creating a calorie deficit. In this case, it is worth considering the characteristics of the body and correctly compose your menu.

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Counting the consumption and expenditure of calories no longer surprises anyone. This technique formed the basis of one of the most effective ways to lose weight. You just need to spend more energy than you consume. However, simply operating with numbers is not enough – it will take moral effort and will. Only those who stubbornly go to achieve their goal will achieve the result. Most often, not health problems – the cause of excess weight, not hormones and not genetics, but ordinary laziness. Let’s talk about self-organization and the correct calculation of calories and their expenditure.

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How many calories are in one kg of fat?

Back in 1958, the physician Max Wisznowski in his article came to the conclusion that he lost 0. 4 kilograms of weight while getting rid of 3000 calories through exercise and diet.

Accordingly, to lose weight per kilogram, you need to spend about 7700 calories.

You can calculate your weight loss schedule. If you consume 2000 kcal per day, and at the same time spend 2500 kcal through training or an active lifestyle, then this deficit can lead to weight loss per kilogram in about half a month. To lose 5 kilograms, you will have to be in this mode for 2.5 months.

Nutritionists do not recommend losing more than 3-4 kilograms of weight in one month.

But the rule seems simple only at first glance. The processes in our body do not always correspond to linear formulas. And you can’t just cut back on your food intake. You need to eat properly and in a balanced way. It is necessary to create a calorie deficit wisely: along with a decrease in the calorie content of food, at the same time increase physical activity. An active lifestyle will also speed up metabolic processes, and the body will begin to burn calories faster. Vishnovsky’s rule is not an axiom, but a guideline. Indeed, with a decrease in body weight, he needs less calories, which will lead to a slowdown in the intensity of weight loss.

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How to increase motivation?

Before solving any problem, it is important to formulate an ultimate goal for yourself. This will help the list of bonuses that will become available after losing weight. It can be new clothes, dates, a beautiful body. But in parallel, it is worth compiling a list with the reasons that stand in the way of the goal. Usually it is banal weakness of character, laziness, lack of time. Both lists must be constantly kept in front of your eyes, remembering the goal and the obstacles on the way to it.

Being aware of your weaknesses will help you understand how to proceed. It is worth describing the obstacles in more detail – this will help to cope with them.

What is “weak will”? This is not an absolute concept, but applicable to something specific, to the same workouts. The will can be strengthened by instilling new habits. It is worth trying to make a promise to yourself to do at least a feasible minimum of training. Fulfilling the vow will make you feel stronger. You can do the same with your other weaknesses.

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The body’s natural cunning

The rule mentioned above will work for the first time, but then the metabolism will become slower. Under conditions of food restriction the body will start saving energy . And just a diet for active weight loss will not be enough. Sports will come to the rescue. Strength training and active alternating exercises will help create increased oxygen consumption in the body. Covering the debt will be carried out with the help of calories, both during the exercises themselves and a few hours after them. Training is also needed to prevent muscle loss in conditions of normal protein intake.

To burn calories, it is not necessary to torture yourself with exercises for several hours a day. You can do 3-5 workouts per week for one hour, but at the same time increase the level of non-training activity. It can be regular walks in the fresh air, an active hobby, exercising on a simulator, or even while watching a TV show.

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How to lose not muscle, but fat

A person needs to get rid of excess weight, but it is important what exactly the body wants to part with. There is a risk that a calorie deficit will affect muscle mass. Her loss will make the figure ugly. In 2008, American scientists conducted a special study on this topic. Experts have confirmed that it is possible to preserve muscle during a low-calorie diet. But for their formation, protein is required. Combining strength training with a diet will require the addition of protein-rich foods to it. It is better to eat whole foods: cereals from unpeeled cereals, eggs, cottage cheese, fish, nuts and seeds. This will give the body both useful substances and the required energy.

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Safe Calorie Minimum

It would be foolish to keep your calorie intake to a minimum and expect to lose weight. Yet energy is important for our body, ensuring the work of all its major systems. Even in a state of complete rest, our body consumes calories. It is believed that a woman spends about 2000 kcal per day, and for a man this number is a quarter more. In the case of a sedentary lifestyle, spending will be somewhat less. To determine the exact number of calories that provide a stable weight and a normal lifestyle, you will have to measure body parameters and carry out simple calculations on the calculator. I must say that there are several options for calculating at once. Most of them are very conditional and do not take into account a person’s age, muscle-to-fat ratio, and activity.

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How many calories do you need daily to lose weight or maintain weight

The bodies of all people are different from each other, so the calculation of calorie intake (for weight loss or weight maintenance) must be done individually for each person. To determine the required daily calorie intake, you can use the Harris-Benedict formula.

It is generally accepted that the average daily calorie intake is: for men 2500-2700 kcal per day, for women – 2000-2200 kcal per day.

It’s important to remember that consistently exceeding just 100 calories above normal can cause fat deposits. To eliminate this, it is recommended to calculate the individual calorie intake.

The Harris-Benedict formula was developed by James Arthur Harris and Francis Gano Benedict back in 1919.

Scientists have proven that the number of daily calories a person needs varies from indicators such as basal metabolism (BMR) and active metabolism (AMR).

How to calculate basal metabolic rate (BMR)

Formula for calculating basal metabolic rate for adult men:

BMR = 88.4 + (13.4 × weight in kg) + (4.8 × height in cm) – (5.7 × age in years).

Basal metabolism BMR for women:

BMR = 448 + (9.2 × weight in kg) + (3.1 × height in cm) – (4.3 × age in years).

How to calculate Active Metabolism (AMR)

Depending on your active lifestyle, select the appropriate factor:

  • Sedentary lifestyle – 1.2;
  • Moderate activity (light physical activity (training) 1-3 times a week) – 1.375;
  • Average activity (training 3-5 times a week) – 1. 55;
  • Active people (intensive exercise 6-7 times a week) – 1,725;
  • Athletes and people performing heavy physical activity (6-7 times a week) – 1.9.

Daily calorie calculation

Multiply the above two values:

BMR (basal metabolism) × AMR (active metabolism).

Example .

The basal metabolism of a man aged 27 years, weighing 85 kg and height 184 cm, will be – 1956. The person leads a moderately active lifestyle (3-5 physical workouts per week), respectively, the AMR is – 1.55. We multiply the obtained values ​​\u200b\u200b(BMR × AMR) and as a result we have a daily intake of 3032 kcal. If you adhere to this indicator, then a man will be able to maintain his own weight of 85 kg.

How to calculate exactly how many calories you need to lose weight or gain weight

After completing the calculations, you have a number corresponding to the daily calorie intake that is needed to maintain your current weight.

  • If your goal is to lose weight , consume fewer calories than the resulting calculations (but not less than 1200 kcal for women and 1600 kcal for men, as this is unhealthy).
  • If your goal is to gain weight – Eat more to exceed the daily allowance.
  • To maintain weight – eat foods according to the calculated calorie intake.

In any case, do not forget about regular sports.

Important! The Harris-Benedict formula is not applicable to very obese people and athletes (bodybuilders, powerlifters, etc.). In the first case, the formula overestimates the actual need for calories, while in the second it underestimates.

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Calorie Counting Websites and Apps

Calorie calculators are much more complex to accurately calculate your daily calorie intake. Internet services and applications come to the rescue. Most of them help to calculate how many calories the body received by analyzing the food eaten. Here are some of the helpers.


The site stands out for its detailed analysis of all products and recipes. The calorie content of the components, proteins, fats and carbohydrates is indicated both for the most commonly used components and for ready-made meals. You can also find out what vitamins and minerals are in our food. Special sections are devoted to methods of losing weight. There are food and exercise diaries here.

FatSecret Calorie Counter for iPhone and Android

This iOS app is basically your food diary. You can add food eaten there, and the utility itself will calculate the calories and consumption of proteins, fats and carbohydrates. The application contains ready-made dishes and food products from different manufacturers.

You can read the barcode of the product and identify the product by it. The application also offers to keep an exercise diary, in which you can find out the calorie expenditure for different types of activity. There is a version of the program for Android.


The application has its own database of products, but it also allows you to identify them using a scanned barcode. You can use the built-in recipes or user-selected to find out the calorie content of dishes.

Calories burned are counted in the Sports & Exercise section. Pairing with wearable devices will help in this, due to which training data will automatically enter the application. YAZIO version is available for both iOS and Android.


The program is not just a calorie counter, but also allows you to store your recipes, information about dishes and even meals. You can also calculate energy expenditure by choosing the type of your activity: strength exercises, game classes, cardio training. But for an accurate calculation of the number of calories, you will have to manually prescribe their spending for each lesson.