What are calories, and why are they important?
Calories are units of energy that come from the food and drinks you consume. Your body uses calories to perform various functions, such as breathing, digesting, moving, and thinking. The number of calories you need each day depends on your basal metabolic rate (BMR), the number of calories your body burns at rest, and your physical activity level, which is the number of calories your body burns during exercise and daily activities.
If you consume more calories than you burn, you will gain weight. If you consume fewer calories than you burn, you will lose weight. If you consume the same amount of calories as you burn, you will maintain your weight. Therefore, balancing your calorie intake and expenditure is essential for achieving and maintaining a healthy weight.
How to use the calorie calculator?
The Calorie Calculator is a tool that can help you estimate the number of calories you need and consume each day based on your personal information and goals. To use the Calorie Calculator, you need to enter the following information:
- Age: Your age in years, between 15 and 80
- Gender: Your biological gender, male or female
- Height: Your height in feet and inches, or centimetres
- Weight: Your weight in pounds or kilograms
- Activity: Your average activity level, from sedentary (little or no exercise) to extra active (very intense exercise daily or physical job)
- Body Fat: (Optional) Your body fat percentage is the proportion of your body weight that is fat tissue. You can measure your body fat percentage using various methods, such as a body fat scale, a skinfold calliper, or a bioelectrical impedance analysis (BIA) device. You can also estimate your body fat percentage using a body fat calculator.
- Settings: (Optional) Your preferred units of measurement, calories or kilojoules, and BMR estimation formula, Mifflin St Jeor, Revised Harris-Benedict, or Katch-McArdle.
After entering your information, the calorie calculator will show you the following results:
- BMR: Your basal metabolic rate, which is the number of calories your body burns at rest
- Daily Calorie Needs: The number of calories your body needs to maintain your current weight, based on your BMR and activity level
- Daily Calorie Needs to Maintain, Lose, or Gain Weight: The number of calories your body needs to maintain, lose, or gain 0.5 kg or 1 kg per week, based on your BMR, activity level, and weight goal.
You can also use the Food Energy Converter to convert between different units of food energy, such as calories, kilojoules, and joules.
How do I interpret and apply the results of the calorie calculator?
The results of the calorie calculator are based on several equations and assumptions, and they are only estimates. The number of calories you need and consume each day may vary depending on factors such as your metabolism, genetics, hormones, medical conditions, and food choices. Therefore, you should use the results of the calorie calculator as a general guide but not as a definitive indicator of your calorie needs and goals.
To apply the results of the Calorie Calculator, you can follow these steps:
- Compare your daily calorie needs to your daily calorie intake: You can use a food diary, an app, or a website to track the calories and nutrients of the food and drinks you consume daily. You can then compare your daily calorie intake to your daily calorie needs and see if you are in a calorie surplus, deficit, or balance.
- Adjust your calorie intake and expenditure accordingly: Depending on your weight goal, you may need to adjust your calorie intake and expenditure to create a calorie deficit, surplus, or balance. For example, if you want to lose weight, you may need to reduce your calorie intake, increase your physical activity, or both. If you're going to gain weight, you may need to increase your calorie intake, decrease your physical activity, or both. You may need to keep your calorie intake and expenditure balanced to maintain your weight.
- Monitor your weight and body composition changes: You can use a scale, a tape measure, or a body fat analyzer to monitor your weight and body composition changes over time. You can then evaluate your progress and see if you achieve your desired results. You can also use a weight loss calculator or a weight gain calculator to estimate how long it will take you to reach your weight goal.
- Modify your plan as needed: You may need to modify your plan as you go along, as your calorie needs and goals may change over time. For example, as you lose or gain weight, your BMR and activity level may change, affecting your daily calorie needs. You may also encounter plateaus, setbacks, or challenges requiring adjusting your calorie intake and expenditure. You should consult your doctor or a nutritionist for more personalized and professional advice.
Conclusion
The Calorie Calculator is a tool that can help you estimate the number of calories you need and consume each day based on your age, gender, height, weight, activity level, and body fat percentage. It can also help you estimate the number of calories you need to maintain, lose, or gain weight. You can use the results of the calorie calculator as a general guide but not as a definitive indicator of your calorie needs and goals. You should also monitor your weight and body composition changes and modify your plan. You should also consult your doctor or a nutritionist for a more comprehensive evaluation of your health and weight.