The Calorie Calculator uses equations, and the calculator results are based on an estimated average. The Harris-Benedict Equation was one of the first equations to be developed for calculating basal metabolic rate, which is the energy expended daily while at rest. It was originally created in 1919 and updated in 1984 for accuracy and was used until 1990 when the Mifflin-St Jeor Equation was introduced. Mifflin-St Jeor Equation is also a BMR calculator but was found to be more accurate than the updated Harris-Benedict Equation. The Katch-McArdle Formula is different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account; Mifflin-St Jeor and Harris-Benedict Equations do not consider body composition in their calculations. Of all these equations, the Mifflin-St Jeor Equation is the most accurate for calculating BMR or basal metabolic rate aside from Katch-McArdle Formula which is more accurate for those who are leaner and know their body fat percentage. The three equations that were used in the calorie calculator are as follows:
Mifflin-St. Jeor Equation:
For men:
BMR = 10W + 6.25H – 5A + 5
For women:
BMR = 10W + 6.25H – 5A – 161
Revised Harris-Benedict Equation:
For men:
BMR = 13.397W + 4.799H – 5.677A + 88.362
For women:
BMR = 9.247W + 3.098H – 4.330A + 447.593
Katch-McArdle Formula:
BMR = 370 + 21.6(1 – F)W
where:
W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage
The figures that are produced on the basis of these equations represent the approximate amount of calories that a person could eat in a day without changing their body weight if they were doing nothing. This number is adjusted by an activity factor (typically in the range of 1.2-1.95), based on a person’s typical level of activity on a daily basis (the portions of the day where the person is not resting). One pound (or about 0.45 kg) is equivalent to approximately 3,500 calories. Therefore, in order to lose one pound in a week, it is suggested that a reduction of 500 calories per day from the calculated caloric requirement to maintain body-weight could be made. For instance, if a person estimated to eat 2,500 calories per day to maintain their body-weight, they could eat 2,000 calories per day over the course of a week and theoretically lose 3,500 calories (or one pound) over that period.
It is important to keep in mind that a good diet and exercise are widely considered the best method to lose weight. It is not recommended to drop calorie intake by more than 1,000 calories each day since losing more than 2 pounds per week can be unhealthy and can leave you fatigued and lower your metabolism shortly thereafter. More than a 2 pound weight loss per week is likely to also be muscle loss and will lower your BMR, as more muscle mass equals a higher BMR. In addition, excessive weight loss can be attributed to dehydration, which is also unhealthy. Lastly, when exercising in addition to dieting, it is also important to include good nutrition as part of the program since the body will need to support its metabolic activities and replenish itself periodically. Denying the body it needs as part of fad diets that are extreme and unhealthy can result in devastating effects, and the weight lost can often be regained as fat, resulting in the participant being worse off than when he or she started the new diet, according to some studies.
Calorie Counting as a Means for Weight Loss
At its most basic, calorie counting for weight loss can really be broken down into these general steps:
1) Use one of the equations suggested to estimate your BMR. If you know your body fat percentage, you may want to try the Katch-McArdle Formula to estimate BMR, if you’re looking for accuracy. The numbers you will calculate are estimates, don’t think that if you simply subtract exactly 500 calories from your BMR that you will lose exactly 1 pound a week, you may lose less, or you may lose more!
2) Determine your goals for weight loss. Remember that 1 pound (~0.45 kg) is also roughly equal to 3500 calories and a 500 calorie reduction in what you consume per day based on your estimated BMR should equate to about 1 pound a week of weight loss (in general). Many people recommend trying to stay within the general guideline of 2 pounds a week as a maximum, as losing weight at a quicker pace than that can have potential health implications (targeting a 1000 calorie a day reduction should be safe). Talking to your doctor and/or a Registered Dietician Nutritionist (RDN) is recommended if you intend to lose more than 2 pounds a week.
3)Select a way to monitor your calories and progress toward your goals. If you have a smart phone, there are lots of potential options that make tracking calories and exercise and progress to goals easier. Many, if not most, of these apps will have estimates for the calories in most regular-branded foods or restaurant dishes, and otherwise, the apps can get a score based on the amount of components present in the food. Trying to get a good feel for portions of food and how many calories come with that can be a challenge — which is why tracking calories (or anything else) isn’t for everybody — but as long as you are diligent about measuring and tracking the number of calories in some of your typical meals, you will find that estimating calories comes quickly and easier to you without weighing or measuring every time you eat. There are also websites that can help do the same, but if you prefer, your own manual tracking with an excel webpage or a pen and paper will also work fine.
4)Keep tracking your progress over time, and modify your program when needed to achieve your goals better. Also, understand that weight loss is only one factor in health and fitness; other parameters like fat loss versus muscle loss/gain are also important. It is also suggested that you take measurements over longer periods of time (like a week rather than daily) so you can account for significant fluctuations in weight that are based on just water or time of day. You should also take measurements in the same way, weighing yourself in the morning when you first rise and before breakfast, rather than weighing yourself at different times of the day.
5) Keep it up!
The above describes a very basic form of counting calories. Calorie counting is not an exact science and can be as complicated as you want it to be. The above takes no account of the proportions of macronutrients consumed. While there is no known ideal proportions of macronutrients (fats, proteins, carbohydrates), some balance is certainly a good idea. It is known that different foods have different effects on health, feelings of hunger, and the number of calories expended. As a general rule, minimally processed plant and animal foods lend themselves more to weight loss and weight maintenance.
Many methods exist for weight loss, and since there is no one single correct method that can be applied to all individuals, there are many different diets and exercise plans. Different methods may be more successful for different individuals, but not all weight loss methods are equivalent and some are healthier than others according to research. Nonetheless, one very common method that is generally effective for weight loss is calorie counting. In its simplest form, if caloric intake is higher than caloric expenditure, then the consequence is a positive caloric surplus and weight gain. Conversely, if caloric intake is lower than caloric expenditure, then the result is weight loss, or a negative caloric surplus. However, this is not a complete picture and there are many different factors that impact healthy, sustainable weight loss. For example, there are conflicting studies that consider whether or not the type of calories or foods consumed, and how they are consumed, significantly limit or extend weight loss. Studies have demonstrated that foods that are more difficult to chew and digest will burn a higher amount of calories in the body, which is also called the thermic effect of food. The amount of calories expended may not be substantial, but consuming more fibrous and complex foods that are more difficult to digest are thought to be healthier weight loss methods because more energy is thought to be expended in digestion.
Following the notion that only net calorie consumption matters for weight loss, regardless of food or drink type, there are documented examples like the Twinkie diet where someone simply counted calories while eating mostly Twinkies with a variety of cake snacks and lost 27 pounds in two months. Although this effective, it is not recommended. The participant was able to complete this challenge without showing any immediate health effects in this case. Beyond disregarding health benefits and disadvantages, there are several other less tangible negative health effects to consider, such as longer term impact of a diet high in sugar and starch versus potential development of cancer, cardiovascular disease, and diabetes. That said, ignoring effectiveness and health, long term, significant decreased caloric intake or increased physical activity should lead to weight loss, and counting calories can be an effective way to achieve that one outcome.
In addition to offering one legitimate approach for promoting weight loss, tracking calories has some advantages that are arguably less quantifiable, including improving nutritional awareness. Many individuals have little insight into, or greatly underestimate, their daily caloric intake. Monitoring calories can improve awareness of different food choices, caloric content, and how those calories differentially affect one’s feelings of fullness. Once an individual develops an understanding of how many calories are actually contained in the bag of chips that can be so easily inhaled in mere minutes, how many of those calories comprise a portion of their daily caloric intake, and ultimately how few of those calories help alleviate hunger, portion control and avoidance of foods that represent empty calories becomes an easier task.
Knowing actual caloric values can help with weight loss because you can set real caloric goals versus the vague concept of “eat less” which is what the majority of people strive for. Related to this, even though this isn’t specifically calorie counting, we know that portion control can reduce calories by simply using a smaller plate to eat off of because most people fill their plate when they eat, and eat everything on their plate. Many people don’t see themselves as overeating but have become familiar with the restaurant sized portions as being standard size portions which can be 2-3 times what would likely be needed for a meal.
I think calorie counting increases the exercise discussion by putting the exercise into measureable measure and expanding someone’s awareness around what it takes to counteract eating a 220 calorie bag of M&M’s. Once someone makes the association in their mind between what that snack takes to exercise off, often times they will prefer to not eat that bag of chips versus perform that amount of exercise, and that can lead to better eating habits.
Ultimately, however, what matters is finding an option that is right for you. Calorie counting is just one approach to weight loss, and even within calorie counting, there are lots of possible approaches a person could take. Finding an approach that works with your lifestyle that you think you could adhere to regularly is likely your most sustainable option with your best desired result.
Zigzag Calorie Cycling
Zigzag calorie cycling is a weight-loss technique designed to offset the human body’s natural tendencies to adapt. Counting, measuring, and restricting calories in the manner described above can of course lead to weight loss; however, in time, the body may adapt to the lower number of calories being consumed. When the body adapts and no further weight loss occurs, a plateau can form that may be difficult to surpass. This is where zigzag calorie cycling is beneficial because the human body cannot adapt to caloric intake when zigzag calorie cycling is utilized.
Zigzag calorie cycling is the practice of varying calorie intake from day to day. In a zigzag diet, a dieter should follow a specific structure with high-calorie days and low-calorie days to achieve the same consistent diet target for the week. For instance, if a dieter is aiming for a target calorie goal of 14,000 calories a week, he/she could have a week eating 2,300 calories for 3 days, then 1,775 calories the remaining 4 days of the week, or simply eat 2,000 calories per day every day. In all instances, 14,000 calories are consumed in a week, but the body would not be able to adapt and compensate for a consistent 2,000 calorie diet. Zigzag dieting is also beneficial because it allows more flexibility for a dieter’s eating plan, allowing a dieter to strategically plan around occasions like work and family gatherings where you may be eating more calories. On low-calorie days, a dieter could let loose on those days or have “cheat days” while forgiving oneself being able to calculate a way to balance or “pay once back” on those low-calorie days.
There is no defined rule or research that stipulates the best method to alternate or distribute calorie intake. Ultimately, the method for alternating calorie intake will be up to the individual. As a guiding rule, based on someone’s activity, it is generally recommended that the high- and low-calorie days differ by 200-300 calories, where the high calorie day usually is the number of calories for someone to consume to maintain their current weight. For a person that is active, you should make the difference larger. The calculator shows two zigzag diet plans. The first zigzag diet has 2 days of higher calories and 5 days of lower calories. The second zigzag diet increases and reduces calories at a slower rate. In each case, the total weekly calorie intake is the same.
Ultimately, regardless of what strategy you decide to use to lose weight, the important thing is just finding a strategy that’s best suited to you. Calorie counting and zigzag calorie cycling are simply two of many methods (that are very related) for losing weight, and even within each method, there are many different variations a person could use. It will likely be a more sustainable and desirable result if you find a method that best fits with your lifestyle, and that you think you’ll adhere to.
How Many Calories Do You Need?
Many people want to lose weight and, often, the quickest way to lose weight is to eat less food each day. But how many calories does your body need to be healthy? This depends a great deal on the amount of physical activity someone engages in during a day, but regardless of that it differs for everyone – there are a variety of different factors involved, but not all are well understood or acknowledged.
The factors that can influence the number of calories we need to be healthy include your age, weight, height, sex, your levels of physical activity, and, overall general health status. For example, a 25-year-old male who is 6 feet tall and is physically active requires much higher calorie intake than a sedentary 70-year-old female who is 5 feet tall. Adult males generally need to eat approximately 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 calories a day according the U.S Department of Health; however, again this varies by age and levels of activity.
The body doesn’t require a large quantity of calories just to live. However, consuming too few results in the body functioning poorly since the body will use calories only for survival and will eliminate functions that provide health and wellness. Harvard Health Publications recommends that women should consume at least 1,200 calories a day, and men at least 1,500 calories unless under doctor’s supervision. Therefore, it is strongly recommended for someone who is attempting to lose weight to monitor the body’s caloric requirements and adjust them as needed to maintain the nutritional needs of the body.
Calories: Different Kinds and Their Effects
The primary sources of calories in a typical person’s diet are carbohydrate, protein, and fat, but alcohol also represents a substantial portion of caloric intake for many people (though ideally, a larger portion of total caloric intake should not come from alcohol, as it is mainly “empty calories”). There has been some scientific evidence to show that nutrition labels tend not to correlate well with the caloric content of what a person actually eats and holds in storage in their body. This highlights the complicated behavior of calories and nutrition, and why we see so many conflicting perspectives on the “best” way to lose weight. For instance, there is evidence that the manner a person chews their food can influence weight loss to some degree; in simpler terms, for most foods, the more that you chew the food you eat the more calories the body uses, or burns, when digesting the food. When an individual chews more they will, on average, also eat fewer calories, as chewing more requires time and allows time to achieve satiety (that feeling of being full), and therefore consume less. However, chewing foods differently or distinguishing digesting different types of foods is not completely understood and there may also be other unexplained factors, and therefore this information should be taken lightly (moderate if weight loss is the goal).
In general, foods that require more chewing and more energy to digest like fruit, vegetables, lean meats, whole grains, etc. will require your body to burn calories because more calories will be spent on digestion. You will also feel fuller for longer periods of time after eating these types of foods. Certain foods and drinks—coffee, tea, chilies, cinnamon, ginger, etc.—increase calories burned just because of the compounds they all contain.
The “quality” of calories is also important. Foods can be classified differently based on the calories they contain. Foods can be classified in relation to calories into categories such as high-calorie foods, low-calorie foods, or empty calories. As you might assume, high-calorie foods are food items that are calorically dense – there are a high number of calories per serving size – while low-calorie foods have fewer calories per serving size. High-calorie foods also include foods with high amounts of fat, oils, fried foods, foods with added sugar, etc. However, being a high-calorie food does not mean the food itself is unhealthy, as there are high-calorie foods that are healthful in moderation, such as avocados, quinoa, nuts and whole grains. Low calorie foods include vegetables and some fruits, among other foods, and then there are empty calories – included in added sugars (such as desserts or candies) and solid fats – which contain few to zero nutrients and offer nothing to one’s nutrition aside from the calories. Research suggests that there is a measurable difference to the body between consuming 500 calories of carrots compared to consuming 500 calories of popcorn. As was previously discussed, some of this is because of the different ways the food is processed and consumed. Carrots take much longer to chew which could lead to the consumption of fewer calories. The reason for this differences is not perfectly defined, but just know that, for weight loss purposes, the basic formula of calories in minus calories out that determines weight gain and loss does apply, but the calories on a nutrition label is not always the number of calories that your body will actually absorb. There is definitely no optimal or “perfect” ratio of macronutrients for someone to be healthy or lose weight, however, eating a “healthy” diet pillient with an endless assortment of unprocessed foods like veggies, fruits, and lean meats generally have a higher association with being healthy and are more likely to help promote long term sustainable weight loss. It is also important to remember that calories from drinks contribute to approximately 21% of someone’s diet on average. a lot of these are classified as empty calories. And while sodas are the obvious problem area for empty calories, a diet with juices or milk contains a high amount of sugar and empty calories itself, so it’s important to drink in moderation if you want to maintain the nutritional benefits of milk and juice. Ideally, all someone should drink are water, tea, and coffee without cream and sugar, to decrease calories from drinks.
Keep in mind: All foods, even “healthy foods,” should be eaten in moderation, and the differentiation is often misleading because even natural foods, such as fruits, can be high in sugar…and things labeled as “health foods,” like low-calorie foods, reduced-fat foods, etc., may simply replace one ingredient that is not good for us with another one. Many reduced-fat foods add sugar in order to make up for the flavor lost when the fat is taken out. It is also crucial to evaluate and consider the various ingredients present in each food product to determine if it is a food we feel comfortable including in our diet.