Counting Calories- The Magical

Calories counting weight gain


can be used to estimate the calories you need to consume each day. This calculator can also provide some simple guideline if you want to gain or lose weight. Use the "metric units" tab if you are more comfortable with the international standard metric units.
You need 2, 361 Calories/day to maintain your weight.

2, 361

You need 1, 861 Calories/day to lose 1 lb per week.

1, 861

You need 1, 361 Calories/day to lose 2 lb per week.

1, 361

You need 2, 861 Calories/day to gain 1 lb per week.

2, 861

You need 3, 361 Calories/day to gain 2 lb per week.

3, 361


Food Energy Converter

The following converter can be used to convert the values between Calorie and other common food energy units.

Related:BMI Calculator | Body Fat Calculator | Ideal Weight Calculator

Reference

This Calorie Calculator is based on the Mifflin - St Jeor equation. With this equation, the Basal Metabolic Rate (BMR) is calculated by using the following formula:

  • BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 (man)
    BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161 (woman)

The calories needed to maintain your weight equal to the BMR value, multiplied by an activity factor. To loss 1 pound, or 0.5kg per week, you will need to shave 500 calories from your daily menu.

The best way to lose weight is through proper diet and exercise. Try not to lower your calorie intake by more than 1, 000 calories per day, and try to lower your calorie intake gradually. Also, try to maintain your level of fiber intake and balance your other nutritional needs.

The results of the are based on an estimated average.

Calories in Common Foods

Food Size Calories
Apple 1 small (4 oz.) 80
Banana 1 medium (6 oz.) 101
Grape each
Mango 1 (8 oz.) 135
Orange 1 (4 oz.) 71
Pear 1 (5 oz.) 100
Peach 1 (6 oz.) 38
Pineapple 1 cup
Strawberry 53
Watermelon 45
Asparagus 1 cup, boiled 36
Bean curd 4 oz. 81
Broccoli 40
Carrots
Cucumber 30
Eggplant
Lettuce
Tomato 29
Beef, regular, cooked 1 slice (2 oz.) 120
Chicken, cooked 95
Egg large 79
Fish, Catfish, cooked 2 oz.
Pork, cooked 130
Shrimp, cooked 70
Bread, regular 1 slice (1 oz.) 75
Butter 1 table spoon 102
Caesar salad 1 serving (3 cups) 360
Cheeseburger 1 (McDonald Medium)
Chocolate 1 oz. 150
Corn 1 cup, cooked 140
Hamburger 280
Pizza 1 slice 180
Potato (uncooked)
Rice, cooked 225
Sandwich 1 (6" Subway) 310
Beer, regular 1 can or bottle
Coca-Cola Classic 97
Diet Coke
Milk, low-fat (1%) 104
Milk, low-fat (2%) 121
Milk, whole
Orange Juice / Apple Cider 115
Yogurt, low-fat 200
Yogurt, non-fat

* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram

Calories Burning Rate of Common Exercises

The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.

Activity (1 hour) 125 lbs person 155 lbs person 185 lbs person
Golf (Using Cart) 210 260
Walk 240 300
Kayaking 370 440
Softball/Baseball
Swimming 530
Tennis 420 520 620
Running 480 600 710
Bicycling
Football
Basketball
Soccer

Energy of Common Food Components

Food Components kJ per gram Calorie (kcal) per gram kJ per ounce Calorie (kcal) per ounce
Fat 37 8.8 1, 049 249
Proteins 17 4.1 482 116
Carbohydrates
Fiber 1.9 227 54
Ethanol (drinking alcohol) 6.9 822 196
Organic acids 13 3.1 369 88
Polyols (sugar alcohols, sweeteners) 10 2.4 283 68

How Many Calories Do You Need?

Nearly all of us seek to lose weight, and often the best way to do this is to consume a lower amount of calories each day than we usually do. But how many calories do we need to be healthy? Much depends, of course, on the amount of physical activity you engage in each day. And it's different for us all; there are a lot of different factors involved.

Factors include age, size, height, sex, lifestyle, and overall general health. A physically active, 25 –year-old six foot male requires considerably more calories than a 5 foot 70-year-old woman who is not especially active. The average male adult requires about 2, 700 calories to maintain his weight, while the average female needs only 2, 200 calories, according to the U.S Department of Health.

Just to stay alive, we obviously need far less calories, but our bodies will function poorly if we consume too few. The basal metabolic rate, used in our calculator, is the amount of energy you require when you are just resting. Depending on the amount of physical exercise you do, you can multiply the basal metabolic rate by a specific number to determine calorie needs. For example, if you are not very active, your needed calorie intake is the basal metabolic rate times 1.2. Somewhat active people should multiply by 1.375. if you do some exercise during the week, the number is 1.55. And, if you do a lot of sports, you multiply by 1.95.

Different Kinds of Calories

Did you know that how you eat can make a difference in terms of how many calories you consume? The longer you chew your food, the greater the amount of calories you absorb, a recent study has shown.

Foods that take more effort to chew—like fruit, vegetables, lean meats, and whole grains—make your body burn more calories. More calories are required to digest them, and, to top it off, they'll keep you feeling satisfied longer. Some other foods also increase calorie burn: Coffee and tea, for example, not only for the caffeine in them, but also for other ingredients they have. Certain spices like chilies, cinnamon, and ginger do also help to burn calories.

Scientists have recently discovered that there is a difference in terms of gaining or losing weight in the quality of the calories you consume, not just the quantity. There is an actual difference in consuming 500 calories of carrots from 500 calories of popcorn – although technically you should be consuming the same amount of energy, the popcorn makes you fatter just the same.

It turns out that a healthy diet, irrespective of quantities, will keep you thinner. The best thing is to eat at least five different fruits and vegetables with each meal. The process of converting these hard-to-chew foods into energy will have a healthy effect.

Drinking in Calories

We get a lot of our calories from drinks. On average, we take in about 21 percent of our calories from them. A drink sweetened with sugar can undo the effects of a long workout at the gym. What's more, we often drink right from the bottle, and that means we take in a lot more than we actually need.

The best things to drink, from the point of view of limiting calorie intake, are water, and coffee or tea without sugar. However, few of us are willing to drink nothing else all the time. Fruit juice is a low-calorie drink as well, but be careful not to take too much. A six-ounce glass is a healthy serving, while a bigger glass means you'll take in more calories than you probably should.



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