Calorie Calculator: EVERYTHING You Need to Hit Your Goal!

Calorie Calculator Tool

Looking to lose weight, put on muscle, or just maintain your current weight? It is important to know how many calories you need each day. This page provides a FREE, simple to use, robust calorie calculator to estimate your calorie needs for your current goal, along with information and tips to help you sustainably lose weight or continuously build muscle.

Exercise Blueprint Calorie Calculator

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Basal Metabolic Rate

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BMR

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TDEE

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LBM

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BMI

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MFM

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MRDC

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Workout Day Calories

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Rest Day Calories

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Final Weight

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Before using the data obtained using this calculator, please consult with doctor.

By the end of this article, you’ll know how many calories you should be eating to start your fitness journey, how many grams of protein, carbohydrates, and fats you should eat each day, and some tips that you can implement right away to make losing weight or gaining muscle sustainable over the long-term.

Let’s get to it!

BMR (Basal Metabolic Rate)

BMR is the number of calories your body burns at rest and it’s determined by factors like age, height, weight, and gender. BMR makes up the majority of the calories you burn in a day.

TDEE (Total Daily Energy Expenditure)

TDEE takes into account your BMR and the number of calories you burn from physical activity like walking, running, lifting weights, etc. It’s important to accurately estimate your TDEE because it will be used to determine how many calories you should eat in a day.

LBM (Lean Body Mass)

LBM is the amount of muscle, water, and organs in your body. The more LBM you have, the more calories your body needs because muscle burns more calories than fat at rest.

FBM (Fat Body Mass)

FBM is the weight of all adipose (fat) tissue in your body. The more FBM you have, the fewer calories your body needs because fat burns fewer calories than muscle at rest.

BMI (Body Mass Index)

BMI is a measure of body fat based on height and weight. BMI is not a perfect measure of body fat, but it’s the most common one used.

Underweight = BMI of 18.49 or less

Normal weight = BMI of 18.50-24.99

Overweight = BMI of 25.00-29.99

Obese = BMI of 30 or greater

Waist to Height Ratio

The waist-to-height ratio is a measure of abdominal obesity. A healthy ratio is below 0.50 for men and below 0.40 for women.

MFM (Maximum Fat Metabolism)

MFM is the highest rate at which your body can burn fat. MFM is determined by factors like age, weight, gender, and fitness level. Another way of saying that is to say that your maximum fat metabolism is the number of calories you can eat below your TDEE without losing muscle mass.

The MRDC is the lowest number of calories you can eat and still maintain your current weight. The MRDC is determined by your BMR, activity level, and LBM.

Workout Day and Rest Day Calories

This is the number of calories, based on your personal information and current goal, that you should eat on the days you train and rest. This is based on the zig-zag dieting approach, which will be explained in-depth later in the article.

There are two competing theories. One says that you should eat more calories on the days you train, less on the days you don’t. This makes sense because you’ll be burning more calories on the days you train, so you should take advantage of that and eat more.

This is how the calorie calculator tool on this page is set up.

The other theory is the opposite. That you should eat less on the days you train, more on your rest days. The theory behind this method is that your body is in a state of rebuilding and repair on your rest days, so you need to feed it well to take advantage of muscle protein synthesis and allow your body to repair and come back stronger.

So, which should you choose? Here’s how I usually break it down for my clients:

  • If you have a weight loss goal: eat more on the days you work out. Your metabolism will be ramped up due to your workouts, so take advantage of EPOC (excess post-exercise oxygen consumption) and use it to burn through your calories.
  • If you have a muscle-building goal: eat more on your rest days. Muscle protein synthesis maximizes around 24 hours after your workout, for up to 48 hours. Feed your body for growth!

What Are Calories and How Do They Affect You?

Calories are units of energy. In the context of food and nutrition, a calorie is the amount of energy that is released when that food is burned.

The calorie content of foods is measured in calories (kcal) per 100 grams (g) of food. For example, if a particular food has 80 kcal per 100 g, then we say that it has an “energy density” of 80 kcal/100 g.

How many calories you need depends on numerous factors including:

  • Your age
  • Your weight
  • Your height
  • Your activity level

All these factors affect your calorie needs, which is why there’s no one-size-fits-all answer to the question “How many calories do I need?”

However, there are some general calorie recommendations based on age and activity level. For example, the USDA recommends that sedentary adults ages 19-30 consume anywhere from 1800-2400 calories per day, while active adults in the same age group should consume 2400-3000 calories per day.

To get a more personalized calorie recommendation, you can use a calorie calculator like the one on this page.

What Are Macros? Carbs, Proteins, and Fats

Carbohydrates, proteins, and fat are the main sources of calories in a diet. Carbohydrates and proteins yield 4 calories for each gram consumed, while fat contains 9 calories per gram.

Alcohol is also a source of calories, though it should be limited or avoided because it is high in empty calories. Each gram of alcohol contains 7 calories – which most people don’t think to count. Yep, even your shot of bourbon, vodka, or tequila has calories!

Balance Your Macros

While there is no perfect diet and ideal macronutrient balance, eating a diet rich in unprocessed foods such as whole grains, vegetables, fruits, legumes, nuts, seeds, and fish is linked to being healthier and more likely to result in long-term weight reduction.

And remember that all foods, even those from the healthy categories listed above, should be consumed in moderation. Fruit is great! But if that’s all you eat you’ll be missing out on other key nutrients.

Watch Your Nutrition Labels!

The calories listed on nutrition labels and the calories you actually store from that food can differ significantly. This is one of the reasons why there are so many views when it comes to losing weight.

For example, how you chew your food has been found to help with weight loss. People that chew longer tend to eat less because the additional time it takes to chew the food leads to recognizing the signs of satiety earlier.

It takes about 20 minutes for your body to send the signal to your brain that you’re full. So, if you’re mindlessly munching on a bag of chips, it’s easy to eat way more than you intended.

Also, foods that require more chewing – such as fruits and veggies, lean meats, and whole grains – require more calories for the body to digest. This is known as the Thermic Effect of Food (TEFF) and also leads to a sense of fullness for longer periods of time.

The Quality of Your Calories

The quality of your calories can also make a difference. Some foods are more calorie-dense, some are nutrient-dense, and others provide empty calories that aren’t used well by your body (empty calories).

Calorically dense foods are high in calories. Meaning there are a lot of calories in a small serving. Nutrient-dense foods are the opposite. Instead of being high in calories per serving they are low in calories and high in nutrients like vitamins and minerals.

Fat, oils, and fried and sugary foods are classic examples of calorie-dense foods. But just because a food is high in calories doesn’t mean it’s unhealthy! Avocados, whole grains, nuts, seeds, and dried fruits are all calorie dense but incredibly healthy.

Vegetables and some fruits are lower in calories and higher in nutrients and antioxidants, while foods high in added sugars and oils contain very little, if any, nutrients.

Watch Out for Drinks!

Calories from drinks make up an estimated 21% of the typical diet, and most of these fall under the empty calorie category.

Sodas are obvious, but even drinks like orange juice and milk can be high in sugar and loaded with calories. Don’t waste calories on drinks! If your goal is to lose weight, drop the calorie-laden beverages and switch to water, tea, and black coffee instead. Even switching to zero-calorie sodas has been shown to help people lose weight and keep it off.

Low Fat Is a Joke

Remember when everything went low fat? It was all the rage for a while. But all it really did was trade one bad apple for another.

Fat tastes good! So when companies tried to reduce the fat content of their food, they need to replace it with something to make their products palatable.

Enter sugar and salt!

Reduced-fat items usually have large amounts of added sugar to make up for the loss of flavor. Pay attention to your labels, and watch out for foods that are going to load you up on calories without filling you up.

There’s nothing worse than being out of calories for the day but still hungry.

Wondering how many calories you burn during different exercises? This free tool will give you the calories burned for more than 250 exercises!

Calorie Counting for Losing Weight

Calorie counting, at its most basic levels, can be broken down into a few basic stages.

Find Your BMR

Use the calorie calculator on this page to figure out your BMR. If you know your body fat percentage, the Katch-McArdle Formula can be a more accurate representation of your BMR. If you put your body fat percentage into the tool on this page it will automatically switch to the Katch-McArdle formula. You don’t have to do a thing!

Keep in mind that these equations provide estimates. Starting points. Removing 500 calories from your BMR won’t necessarily result in exactly one pound of fat loss each week. You may lose more or less.

Determine Your Weight Loss Goal

Figure out how much weight you want to lose. According to the calorie equivalency scale, 1 pound of fat equals 3,500 calories. So reducing your daily calorie consumption by 500 calories relative to your BMR should theoretically result in a weekly loss of 1 pound.

A goal of 0.5 to 1 pound of weight loss per week is a great goal. It is not recommended you try to lose more than 2 pounds every week. This is extreme and can be detrimental to your health!

Yes, losing weight can and should be a relatively slow process. We don’t put on weight quickly. It creeps up on us over time. Don’t expect it to come off any quicker than it went on.

If you want to lose more than 2 pounds each week, you should consult with your doctor and/or a qualified dietitian nutritionist (RDN).

Pick a Calorie Tracking Strategy

Choose the strategy to measure your calories and track your progress toward your objectives. There are several easy-to-use applications that allow you to keep track of calories, exercise, and progress on your smartphone. Many, if not all of these, can provide calorie counts for many brand-name meals or dishes at restaurants, as well as estimates based on the amount of each component used in them.

I love MyFitnessPal and Lose It! In fact, Lose It! is the app I use with 100% of my training clients. It’s set up for weight loss, but works for any goal.

For some individuals, it may be tough to get a solid grasp on food portions and the calories they contain. But if you meticulously measure and track the number of calories in some of your typical meals, it will soon become easier to accurately predict calorie content without having to measure or weigh your food each time.

Track Your Progress

Track your progress over time and make changes to better achieve your goals if necessary. Remember that weight loss alone is not the sole determinant of health and fitness, and you should take other factors such as fat vs. muscle loss/gain into account as well.

I also recommend taking your measurements over longer periods of time. Weeks are better than days, and months are better than weeks. Daily changes in weight tend to occur due to water intake or loss, the time of day you weigh and measure, how well you slept, how stressful your day was, and whether or not you worked out yesterday.

These aren’t true losses or gains.

It’s also important to take your measurements consistently, at the same times each day and week. Choose a day of the week to take your measurements, and take them on that day each week.

I like Wednesdays if you follow a typical work week. It’s in the middle of the week, so you’re likely in a good routine, and it’s not right after a weekend – which is never a good idea.

Wake up, go to the bathroom, strip, and weigh yourself. Then go about your day.

Don’t Give Up!

All of this information does not take into account the amounts of macronutrients consumed. While there is no precise ideal ratio of macronutrients (fats, proteins, carbohydrates), some balance is recommended.

And various foods have been found to have varying effects on health, moods, and calorie consumption. Minimally processed plant and animal products are generally more conducive to healthy weight reduction and maintenance than highly processed alternatives.

Many methods exist to lose weight, and there is no one-size-fits-all strategy that works for everyone. This is why so many different diet plans and exercise regimens exist.

While some methods are more effective for each individual person, not all weight loss techniques are equivalent, and studies show that some approaches are healthier than others.

Having said that, one of the most effective weight loss strategies is calorie counting. In its most basic form, eating more calories than you burn will result in weight gain. Eating fewer calories than you burn will help you lose weight

However, this is only part of the weight loss picture and many other factors play a role in healthy, sustainable weight loss.

For example, there are several studies that examine whether the type of calories or meals consumed, as well as how they are eaten, affects weight reduction. Foods that need a person to chew more and are more difficult to digest result in the body burning additional calories, known as the thermic effect of food (TEFF).

And protein and fiber are very filling, helping you stay fuller for longer and filling you up on fewer calories.

There are, however, examples of people eating things like only Twinkies or McDonald’s, and losing weight. One person ate only Twinkies and other snake cakes, but counted calories and lost 27 pounds in 2 months.

Though effective for weight loss, this approach was definitely not recommended. Weight is not the only measure of health.

The long-term consequences of that kind of diet – including the chance of developing cancer, heart disease, and diabetes – need to be considered.

Aside from helping you lose weight, calorie counting has a number of other benefits. Understanding how many calories you consume on a daily basis can help you become more aware of the nutritional value of your food.

The majority of people are either oblivious or severely underestimate their calorie consumption.

It’s impossible to completely avoid junk food without making some compromises. But if you understand how many calories are in that bag of chips you can so easily inhale within minutes, how much of your daily calorie intake it uses up, and how little the chips satisfy hunger, portion control and avoidance of meals with empty calories becomes easier.

Zigzag Calorie Cycling

Zigzag calorie cycling is a calorie tracking approach that is typically geared toward weight loss. It can, however, also be used very effectively for hypertrophy (building muscle). This approach aims to overcome the body’s natural ability to adapt and conform.

Eating in a calorie deficit – restricting calories – is a common and very effective weight loss strategy. But our bodies are smart and designed to keep us alive! Whatever calorie deficit you put yourself in your body will eventually adapt to it, resulting in a weight loss plateau.

Your body adapts to the lower calorie intake by reducing your overall energy expenditure. You start to move a little less throughout the day. You sit more at work, walk less at home, you play less with your kids. You stop shaking your leg at the dinner table, talk less, and you even blink less!

Your workouts also become slightly less energetic than before. You just don’t work out quite as hard, burning fewer calories. And now that you weigh a bit less, your BMR is lower.

When this plateau happens you’re stuck with eating even less food to put yourself back into a new deficit. And you do this over and over again. Eventually, you hit a point where you’re starving and just can’t eat any less.

This is where zigzag calorie cycling can really help. By alternating the number of calories you eat so that your body doesn’t have a set amount to adapt to.

A zigzag calorie cycling routine alternates the number of calories consumed on a specific day. A zigzag diet should include both high-calorie and low-calorie days to achieve the same weekly calorie goal.

It’s actually quite simple to calculate your higher and lower calorie days. Start by figuring out how many calories you need to eat each day, and then multiply by 7. That gives you your calorie requirements for the week.

Let’s use a 2,000-calorie diet as an example. You would need 14,000 calories each week. If your weekly calorie goal is 14,000, you could eat 2,300 calories three days a week and 1,775 the other four days of the week.

There is no scientific study or rule that specifies the most effective way to zig-zag your calories. The best method to vary calorie intake is largely a matter of personal preference.

Depending on your activity level, it is often suggested that the high-calorie and low-calorie days differ by around 200-300 calories. Set the higher-calorie day to the number of calories required to maintain your current weight, and adjust your low-calorie days based on that number.

So How Many Calories Should You Eat?

Blanket calorie recommendations don’t work. You need to find out how many calories you need, based on your specific data and activity.

The calculator above will give you a good starting point if you haven’t been counting calories already.

Fill out the categories, and make sure to choose a realistic number of workout days. Don’t pick 4 days a week if you are only going to make that many days once in a while. Maybe choose 3 instead.

If, however, you put in 3 days a week, but you create a new habit and start hitting 5 days a week, every week, come back and make the adjustment.

If you are trying to gain muscle, I prefer to use a straight multiplier. Multiply your body weight in kilograms (weight in pounds divided by 2.2) by 35. A 200-pound male weighs 91 kilos. 91 x 35 is 3,181 calories.

That gives you a starting point and you monitor from there. If you’re gaining slowly each week, stay the course. If you’re not gaining, add in 100 extra calories. If you gain too much, back it off by 50 calories and watch your weight for another week.

The Minimum Daily Calorie Intake

Everyone is different. A 115-pound female needs fewer calories than a 250-pound male. This is why calorie intakes need to be strategic and personalized.

But there are some baselines that can give us a rock bottom, below which we should not go. Most health authorities recommend a minimum daily calorie intake of 1,200 for women and 1,800 for men.

I have never recommended anyone eat only 1,200 calories a day. Ever. Please don’t go that low.

If you’ve pleated and adjusted over and over again, and are down that low, it’s time to start building your metabolism back up to maximum efficiency.

Average Daily Calories for Women

The daily calorie needs of women depend on many factors, including age, weight, and activity level. Here are the average daily calorie requirements for women by age:

  • 19-30 years 2,000-2,400 calories
  • 31-59 years 1,800-2,200 calories
  • 60+ years 1,600-2,000 calories

You’ll notice that the number of calories you need decreases with age, mostly due to a loss of lean muscle mass and BMR as we age, and a less active lifestyle.

Remember that these are general requirements to maintain weight. You may need at the lower or higher end of these ranges, or even more!

Source – Dietary Guidelines for Americans

Men

Similar to women, how many calories men need each day depends on a number of personal factors. Here are some general guidelines.

  • 19-30 years 2,400-3,000 calories
  • 31-59 years 2,200-3,000 calories
  • 60+ years 2,000-2,600 calories

Again, depending on how much muscle you carry and how active you are, you may need more than what’s listed. But be very careful going below these recommendations, as many of the most popular diet programs will recommend.

How to Set Up Your Calories and Macros

Now that you have an idea of what calories and macros are, use the tool to estimate how many calories you need each day. Then, follow the steps below to set up your daily macros.

Step 1: Calculate Daily Protein Needs

We always start with protein. Whether you want to gain muscle or lose weight, protein is important. You need it to build muscle and you need it to maintain lean muscle weight during a cut.

Use the recommendations below to figure out how many grams of protein you need each day. To convert your weight in pounds to kilograms, divide by 2.2.

  • For sedentary/lightly active individuals: 1.0-1.2g/kg/day
  • For moderately active – extremely active: 1.4-2.2g/kg/day

First, determine your weight in kilograms:

  • 165lbs / 2.2 = 75kg

Then, multiply your weight in kilograms by the range above that best fits your activity levels.

Coach’s Tip: The higher your daily calorie deficit, the more protein you need. If you have a lot of weight to lose and you are going to drop your daily calories by 300-500, set your protein to the higher end of the spectrum.

75kg x 1.0g to 1.2g = 75g to 90g each day

75kg x 1.4g to 2.2 = 105g to 165g each day

Step 2: Calculate Your Daily Carbohydrate Needs

Carbohydrates are the second macronutrient you should set. Even if you are trying to lose weight, you need carbs. They are essential for proper brain function, energy levels, and performance.

Depending on your insulin sensitivity, set your carbohydrate intake to 40% to 60% of your non-protein caloric intake.

So, if your calorie intake is set at 2,400 per day, and you set your protein intake at 180g per day (180g of protein = 720 calories), this leaves you with a non-protein caloric intake of 1,680 calories per day.

  • 40% of 1680 calories is 672 calories or 168 grams (672/4)
  • 50% of 1680 calories is 840 calories or 210 grams
  • 60% of 1680 calories is 1,008 calories or 252 grams

The rest of your non-protein calorie intake comes from fat.

Not sure whether you should choose 40, 50, or 60% carbs? Here’s what I recommend based on years of working with clients.

The more body fat a person carries, the more I recommend 40%. The leaner someone is, the more I recommend 60%.

If you have a lot of fat to lose, start with 40% of your calories from carbs. As you begin to lean out, gradually increase your carb intake to 50%, and then eventually to 60%.

Step 3: Calculate Your Daily Fat Needs

Fat is rather straightforward. You’ve already found how much protein and carbohydrate you need each day. Fat just makes up the rest of your calories.

Fats are important for a few reasons. They’re great for satiety (feeling full), they help with vitamin and mineral absorption, and they’re essential for hormone production.

To avoid any fatty acid deficiencies, the general recommendation is to consume at least 1g of fat per kg of bodyweight.

Once you’ve figured out your carb intake percentage, your fat percentage will simply make up the rest of your non-protein intake.

So, if 40% of your non-protein intake is from carbs, 60% of your non-protein intake will be from fats.

As you increase your percentage of calories from carbs, your fat percentages will drop proportionately.

How Much Weight Can You Expect to Lose?

Science tells us that 1 pound of fat contains 3,500 calories. So if you can decrease your daily calorie intake by 500, you would figure you could lose about 1 pound a week. Of pure fat!

But this isn’t rocket science, it’s health. And nothing is that straightforward.

According to the CDC, people who lose between 1 and 2 pounds per week tend to keep the weight off.

0.5 to 1 percent of your total body weight is a great goal for weight loss. This individualized things a bit more, but keeps you in the gradual loss category and sets you up for long-term success.

Source

I never recommend an initial drop of 500 calories. Even if you’re eating a lot of calories now, it has been my experience that 500 calories is too drastic and doesn’t set you up for success in the long run.

200-300 calories is a great starting point. You will lose weight gradually, and be able to make more adjustments. Your body is going to plateau no matter what you do. But you can get 2 weight loss and plateau cycles for 400-600 calories, instead of 1 cycle for 500. That ends up making a huge difference!

Tips for Reducing Your Calorie Intake

Eating in a calorie deficit is not the only factor that affects weight loss, but it is always a factor. The following tips and strategies can help make eating, or putting yourself into, a calorie deficit, easier and more sustainable.

1. Increase Your Protein Intake

Making sure you’re eating enough protein is important for several reasons.

First, protein has the highest Thermic Effect of Food (TEFF). Protein is hard for your body to digest, so it requires more calories to break down.

Protein is also the most filling macronutrient. Studies show that protein can increase satiety, helping you feel full for longer. This can help reduce cravings and snacking throughout the day.

Source

And protein preserves lean muscle mass while you’re in a calorie deficit. The more muscle mass you carry, the higher your BMR (the more calories your body requires just to stay alive).

Many people make the mistake of losing muscle mass while dieting, which further lowers your BMR and leads to plateaus and constantly chasing fewer and fewer calories.

By lifting weights and eating enough protein while in a calorie deficit you’ll be able to maintain your lean muscle mass and keep your metabolism higher.

If you are eating in a calorie deficit, aim for 1.8-2.2 grams of protein per kilogram of body weight.

If you are a 165-pound female (75kg), you need to try and eat between 135 and 165 grams of protein each day while eating in a calorie deficit.

2. Don’t Waste Calories on Beverages

Beverages don’t tend to be very filling, so you can easily consume a lot of calories without feeling any different.

A 20-ounce soda has about 250 calories. A 16-ounce Starbucks Frappuccino has about 350 calories. And a 12-ounce serving of beer has about 150 calories.

These calorie-dense beverages can quickly add up and make it difficult to create or maintain a calorie deficit.

Instead of calorie-rich beverages, opt for water, unsweetened tea or coffee, or sparkling water.

Even diet soda can be helpful! Contrary to popular belief, non-nutritive sweeteners do not disrupt your gut bacteria, and they’ve been shown to be hydrating and help people lose weight and keep it off.

If you’re not already drinking soda, I don’t recommend adding in diet versions every day. But, if you’re used to daily Pepsi, switching to diet can really help.

And if you are going to drink alcohol, choose light beers or wine instead of mixed drinks or cocktails. Stick to one or two drinks per day.

3. Increase Your Water Intake

Water is essential for health and weight loss.

Your body needs water to function properly. Every system in your body depends on water, including your digestive system, kidneys, and brain.

Water also helps fill you up and can help reduce hunger cravings. Try drinking a glass of water before meals or snacks. And if you’re feeling especially hungry between meals, drink a glass of water and wait a few minutes to see if the hunger subsides.

Dehydration can also cause fatigue, so make sure you’re drinking enough water throughout the day! The general recommendation is to drink eight, eight-ounce glasses of water per day (64 ounces). But this will vary depending on your activity level, climate, etc.

If you’re struggling to drink that much water, try adding a slice of lemon or lime, or drinking sparkling water.

4. Get to the Gym

There are many ways to get into a calorie deficit, and moving more is one of them.

As I mentioned earlier, weightlifting activities have been shown to limit muscle loss during dieting and again. This will help keep your metabolic rate higher, allowing you to eat more calories and still be in a deficit.

If you don’t have a gym membership or aren’t quite ready to get one, start with bodyweight exercises at home. Push-ups, squats, lunges, sit-ups, and planks will give you a great workout and help preserve, or even build muscle.

And don’t discount simple cardio! Going for a daily walk is an incredibly easy way to burn calories, especially from fat. Start with 20-30 minutes most day so of the week, and work up to 60 minutes every day.

As you get more comfortable, you can start adding in other types of exercise like running, cycling, or HIIT workouts.

Exercise has many benefits beyond calorie burning. It can help reduce stress, improve sleep quality, increase energy levels, and more.

So even if weight loss isn’t your goal, I still recommend getting moving!

Start by adding 30 minutes of exercise to your daily routine. If that sounds like too much, start with 15 minutes and work your way up.

The most important thing is to just get started and be consistent.

5. Eat Ingredients Instead of Foods Made From Ingredients

Whole grains, fruits, veggies, legumes, nuts, seeds, and lean proteins are nutrient-dense, loaded with fiber, and filling. They make it easier to eat in a calorie deficit.

Refined grains, added sugars, and oils pack a lot of calories into small packages. If you’re trying to eat in a calorie deficit and you’re always hungry, take a look at your food choices.

You might be surprised how many “empty calories” you’re eating.

Instead of calorie-dense foods, focus on nutrient-rich ingredients. Here are some examples:

  • Whole wheat bread instead of white bread
  • Oatmeal instead of cereal
  • Brown rice instead of white rice
  • Sweet potato instead of regular potato
  • Fruit instead of fruit juice or soda

Making simple swaps like these can make a big difference in your calorie intake. And when you’re trying to eat fewer calories, every little bit helps!

Some Basic Weight Loss Tip

Calorie counting isn’t the only way to lose weight. Here are several other strategies that can be helpful and make losing weight more sustainable.

Chew your food. This might seem like a no-brainer, but it’s worth mentioning. When you chew your food, it not only helps you eat more slowly (and avoid overeating), but it also allows your body to better absorb the nutrients in your food.

Eat protein at every meal. Protein is essential for weight loss. It helps preserve muscle mass and keeps you feeling full longer.

Aim for 20-30 grams of protein at each meal. Good sources of protein include lean meats, poultry, fish, eggs, legumes, and dairy.

Limit processed foods and added sugars. These foods are often high in calories and low in nutrients. They can also lead to cravings and overeating.

Eat more fruits and vegetables. Fruits and vegetables are packed with fiber, vitamins, and minerals. They’re also low in calories.

Aim for at least four servings of fruits and vegetables per day. Good options include:

  • apples
  • bananas
  • blueberries
  • carrots
  • grapes
  • spinach
  • sweet potatoes

Have plenty of healthy snacks ready to go. When you’re trying to lose weight, it’s important to have healthy snacks available. This will help you avoid unhealthy food choices when you’re feeling hungry.

Try meal prepping. Meal prepping can help you save time and eat healthier. When you meal prep, you make all of your meals for the week in one day (or at least half of your meals). This can help you stay on track with your diet and avoid unhealthy food choices.

I find that having your protein sources prepped is the most important. Protein options usually have to be cooked. If you don’t have protein sources already prepared, you’re not going to opt for them if you’re hungry.

Conclusion: Calorie Calculator

Our online calorie calculator can help you determine how many calories you need to eat each day in order to lose weight. It’s important to be aware of the number of calories you’re eating and burning through exercise so that you can create a calorie deficit and lose weight. While counting calories is one way to do this, it’s not the only method. There are several other strategies that can help make losing weight more sustainable. Just remember that consistency is key!

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