Teenage calorie calculator5/20/2023 ![]() When trying to lose weight, it’s important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others. How many calories should you eat on average? It utilizes population data, as well as other factors, including genetics, medications, and lean body mass, that affect your calorie needs ( 2, 3). The calculator is based on the Mifflin-St Jeor equation and can provide an estimate of your calorie needs. However, figuring out exactly how many calories you should eat can be tricky, as it depends on a variety of factors, including your age, sex, size, and activity level.īelow is a simple scientific calorie calculator, along with 5 evidence-based tips on how to sustainably reduce your calorie intake.Įnter your details in the calculator below to figure out how many calories you should be eating per day to either maintain or lose weight. Reducing the number of calories you eat per day can be an effective weight loss method ( 1). Most women need 1,600–2,400 daily calories to maintain their weight. Then, you can use the calculator to add those numbers to your daily totals and track how many calories you’re getting each day.Your recommended calorie intake depends on various factors, like age and activity level. Calorie CalculatorĪ calorie calculator like this one allows you to enter the names of foods you eat and get calorie counts for them. Go ahead and add calories, though.įor successful weight loss that you can maintain over time, experts recommend choosing foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients. To gain weight, it's best to work on a plan with a dietitian. The key is to be patient and work with a dietitian to help find the right plan for you. Now researchers believe weight loss is a slower process and that consistency and setting realistic goals can lead to successful weight loss over time. To lose weight: It used to be recommended that to lose a pound per week you would need to decrease total calories by 500 a day. The reference woman is 5 feet 4 inches tall and weighs 126 pounds. For adults, the reference man is 5 feet 10 inches tall and weighs 154 pounds. It's based on your age, activity level, and the BMI (body mass index) of 21.6 for women and 22.1 for men. To maintain weight, the chart shows you your daily calorie limit. "Reference size," as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.ī Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.Ĭ Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day lifeĭ Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. The following suggested calorie ranges are generated using the Institute of Medicine’s estimated energy requirement calculation.Ī These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. ![]() The chart should only be used as a reference point because every person is so different metabolically even when they are the same size and gender. The chart below shows some ways to estimate yours. Your daily calorie intake is the approximate number of calories you should try to eat each day.
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