Health Logo. Caloric Intake Calculator

Calorie Calculator.

Our calorie calculator will tell you how many calories you need to consume each day to maintain your current weight. If you would like to lose or gain weight, you can also enter an amount of weight you would like to gain or lose along with a time period you would like to shift weight in and our calculator will also figure the caloric consumption needs to reach your goal & maintain your new body weight thereafter.

Imperial

Gender:
Age:
Height: ft. in.
Weight: lbs.
Body fat % (optional): %
Daily activity:
Want to :
(check your ideal weight)
lbs.
to achieve goal:


Daily Caloric Requirements

Maintain Current Weight:
Meet Weight Goal:
Maintain New Weight
(after reaching goal):

Metric

Gender:
Age:
Height: cm.
Weight: kg.
Body fat % (optional): %
Daily activity:
Want to :
(check your ideal weight)
kg.
to achieve goal:


Daily Caloric Requirements

Maintain Current Weight:
Meet Your Goal:
Maintain New Weight
(after reaching goal):

Usage Instructions

Are you looking to maintain your current weight? This calculator will help you determine a daily caloric intake for your current weight, reaching any other weight goal & maintaining weight after reaching a goal.

First input your health details including gender & height. Then choose a daily activity level from the available pull-down menu. Enter how much you'd like to gain or lose and a time period that you would like to achieve your goal. If you do not want to change your weight then leave the weight loss setting at 0.

Press CALCULATE, and you’ll see estimated calorie requirements for maintaining your current weight, as well as a number for reaching your goal & then maintaining that new goal.

The above should give a fairly accurate calorie number for reaching your goal, but to get a most accurate Total Daily Energy Expenditure (TDEE), get your body composition tested and enter your stats in the "body fat percentage" field.

Please seek the help of medical & nutritional professionals before drastically altering your exercise or diet.

SUGAR: The Bitter Truth

Here is the backstory on the following fantastic educational video which explains why sugar is so horrible for your health.

Sugar & other fast acting carbohydrates spike your blood sugar level, which in turn leads to your blood sugar level later crashing & thus making you hungry again sooner. No matter how hard you work out, it is hard to lose body mass if you have metabolic syndrome & are resistant to leptin. You can't outrun your fork & it is hard to get your fork under control if you are leptin resistant.

500 Calories a Day

Losing a pound requires burning an extra 3,500 calories. Since there are 7 days in a week, this would mean losing a pound a week would require a 500 calorie daily deficit.

How long would I have to ___ to burn 500 calories?

Approximate minutes of exercise needed to burn 500 calories, by personal weight.

The exercise time columns can be sorted from high to low or low to high by clicking on a weight. All times are in minutes. You can also use this calculator to see how many calories you will burn over x minutes of exercise.

Exercise 100 lbs 125 lbs 150 lbs 175 lbs 200 lbs 250 lbs 300 lbs
Aerobics: low impact 114 91 76 65 57 45 38
Aerobics: high impact 89 71 60 51 45 36 30
Aerobics, Step: low impact 89 71 60 51 45 36 30
Aerobics, Step: high impact 63 50 42 36 31 25 21
Aerobics: water 156 125 104 89 78 63 52
Bicycling, Stationary: moderate 89 71 60 51 45 36 30
Bicycling, Stationary: vigorous 60 48 40 34 30 24 20
Circuit Training 78 63 52 45 39 31 26
Rowing, Stationary: moderate 89 71 60 51 45 36 30
Rowing, Stationary: vigorous 74 59 49 42 37 29 25
Ski Machine 66 53 44 38 33 26 22
Stair Stepper 104 83 69 60 52 42 35
Weight Lifting: light 208 167 139 119 104 83 69
Weight Lifting: vigorous 104 83 69 60 52 42 35
Basketball: playing a game 78 63 52 45 39 31 26
Basketball: wheelchair 86 77 64 55 48 38 32
Bicycling: BMX or mountain 74 59 49 42 37 29 25
Bicycling: 12-13.9ph 78 63 52 45 39 31 26
Bicycling: 14-15.9ph 63 50 42 36 31 25 21
Boxing: sparring 69 56 46 40 35 28 23
Football: competitive 69 56 46 40 35 28 23
Football: touch or flag 78 63 52 45 39 31 26
Frisbee 208 167 139 119 104 83 69
Golf: carrying clubs 114 91 76 65 57 45 38
Golf: using cart 179 143 119 102 99 71 60
Gymnastics 156 125 104 89 78 63 52
Handball 52 42 35 30 26 21 17
Hiking: cross-country 104 83 69 60 52 42 35
Horseback Riding 156 125 104 89 78 63 52
Ice Skating 89 71 60 51 45 36 30
Martial Arts 63 50 42 36 31 25 21
Racquetball: competitive 63 50 42 36 31 25 21
Racquetball: casual 89 71 60 51 45 36 30
Rock Climbing: ascending 57 45 38 32 28 23 19
Rock Climbing: rapelling 78 63 52 45 39 31 26
Rollerblade (inline) Skating 89 171 60 51 45 36 30
Rope Jumping 63 50 42 36 31 25 21
Running: 5ph (12min/mile) 78 63 52 45 39 31 26
Running: 5.2ph (11.5min/mile) 69 56 46 40 35 28 23
Running: 6ph (10min/mile) 63 50 42 36 31 25 21
Running: 6.7ph (9min/mile) 57 45 38 32 28 23 19
Running: 7.5ph (8min/mile) 50 40 33 29 25 20 17
Running: 8.6ph (7min/mile) 43 34 29 25 22 17 14
Running: 10ph (6min/mile) 38 30 25 22 19 15 13
Running: pushing wheelchair 78 63 52 45 39 31 26
Running: cross-country 69 56 46 40 35 28 23
Skiing: cross-country 78 63 52 45 39 31 26
Skiing: downhill 104 83 69 60 52 42 35
Snow Shoeing 78 63 52 45 39 31 26
Softball: general play 125 100 83 71 63 50 42
Swimming: general 104 83 69 60 52 42 35
Tennis: general 89 71 60 51 45 36 30
Volleyball: non-competitive 208 167 139 119 104 83 69
Volleyball: competitive 156 125 104 89 78 63 52
Volleyball: beach 78 63 52 45 39 31 26
Walk: 3.5ph (17min/mile) 156 125 104 89 78 63 52
Walk: 4ph (15min/mile) 139 111 93 79 69 56 46
Walk: 4.5ph (13min/mile) 125 100 83 71 63 50 42
Walk/Jog: jog <10min. 104 83 69 60 52 42 35
Water Skiing 104 83 69 60 52 42 35
Water Polo 89 71 60 51 45 36 30
Whitewater: rafting, kayaking 89 71 60 51 45 36 30
Exercise 100 lbs 125 lbs 150 lbs 175 lbs 200 lbs 250 lbs 300 lbs

 

Planting Seeds of Doubt.