How can i watch the Calories I Eat?
The calorie intake calculator provides an estimate of how many Calories (or kilojoules) you are needed for both men and women. You can see a complete explanation of the formulas here.
* To break this down into carbohydrates, protein, and fat – use the nutrient calculator.
* If you are looking to gain weight or muscle – use the bulking calculator.
* If you are pregnant and looking to gain the appropriate amount of weight needed for a healthy baby – see the pregnancy calorie calculator.
Calories for Fat Loss
Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss. In reality things don’t quite work that efficiently!
Warning!
Always try to aim for the “Fat Loss” daily calorie level. The “Extreme Fat Loss” level is effectively a rock bottom calorie level. Do not attempt to immediately drop your calories to this level hoping for the quick fix – this may ultimately backfire. The Extreme Fat Loss level is listed to show the lowest calorie amount that could be considered. It should be seen as the exception rather than the rule.
It truly is better to burn the fat than to starve it.
The Weight Loss Plateau
Over time our bodies adapt to the lowered calorie level. Our body becomes more efficient at using energy (lowered metabolism), and therefore burns less fat.
This is why most of us reach a weight loss plateau. At this point, the only option is to boost metabolism; increased cardio, weight training, ‘cheat’ meals (i.e. ocassional high-calorie meals), cycling (or zig-zagging) calories, and even manipulating macro-nutrient ratios can all help to do this (don’t forget adequate sleep and hydration). You often find that the nearer you get to your goal weight (or body fat percentage) – the harder things get!
Continually dropping calories only serves to lower metabolism even further – the moment you return to ‘normal’ eating – the weight comes back on.
Minimum Daily Calorie intake
It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels. Health authorities do set some baselines – these are 1200 calories per day for women, and 1800 calories per day for men. This doesn’t really make too much sense – are you are sedentary person with little muscle mass? Or someone who is tall, muscular, and exercises a lot? Absolute levels don’t work – but do give us a starting point.
