Calorie Calculator

Track Your Food Intake Accurately: Ensure you're logging all your food and drink intake, as underestimating calories is common

Reevaluate Your Activity Level: You might be overestimating how active you are.

Consult a Professional: A dietitian or nutritionist can provide personalized advice.

Consider Other Factors: Stress, sleep, and hormonal imbalances can also affect weight loss.

Adjust your calorie intake and activity level as needed, and be patient with the process.

Determine your maintenance calories: This is the number of calories you need to consume to maintain your current weight, taking into account your age, gender, weight, height, and activity level. You can use a calorie calculator for this purpose.

Set your weight loss goal: Decide how much weight you want to lose. A safe and sustainable rate is typically 1-2 pounds per week, which requires a calorie deficit of 500-1,000 calories per day.

Calculate your calorie deficit: Subtract the number of calories you plan to cut from your maintenance calories. For example, if your maintenance calories are 2,500 per day and you want to lose 1 pound per week, you would aim to consume 2,000 calories per day (a deficit of 500 calories).

Monitor and adjust: Track your food intake and physical activity to ensure you're meeting your calorie deficit goal. If you find that you're not losing weight as expected, you may need to adjust your calorie intake or increase your physical activity.

Caloric Content: 4 calories per gram

Sources: bread, pasta, rice, potatoes, fruits, vegetables, sweets.

Function: the main source of energy for the body. Carbohydrates are divided into simple (sugars) and complex (starches and fiber).

Caloric Content: 4 calories per gram

Sources: meat, fish, eggs, dairy products, legumes, nuts.

Function: the primary building material for cells, essential for growth and tissue repair.

Caloric Content: 9 calories per gram

Sources: oils, nuts, seeds, avocado, fatty fish, cheeses, meat.

Function: provide energy, support cell membrane health, aid in the absorption of fat-soluble vitamins (A, D, E, K).

Caloric Content: 7 calories per gram

Sources: beer, wine, spirits.

Function: not an essential macronutrient and does not perform any vital functions for the body. Alcohol calories are often considered empty calories because they do not provide nutrients.

Empty Calories: These are calories that do not provide nutrients other than energy. They are often found in sweets, soft drinks, fast food, and alcoholic beverages.

Caloric Density: This is the amount of calories in a specific amount of food. Foods with high caloric density typically contain more calories in a small amount of food (e.g., nuts, oils). Foods with low caloric density, on the other hand, contain fewer calories in a larger amount of food (e.g., vegetables, fruits).

Lean Meats: Chicken, turkey, lean beef, pork

Fish: Salmon, tuna, mackerel

Eggs: Whole eggs

Dairy: Milk, yogurt, cheese

Legumes: Lentils, beans, chickpeas

Protein Supplements: Whey protein, casein protein

Whole Grains: Brown rice, oats, quinoa, whole wheat bread

Starchy Vegetables: Potatoes, sweet potatoes, corn

Fruits: Bananas, apples, berries, mangoes, dried fruits

Legumes: Beans, lentils, peas

Nuts and Seeds: Almonds, walnuts, flaxseeds, chia seeds

Healthy Oils: Olive oil, coconut oil, avocado oil

Avocados: Whole avocados

Fatty Fish: Salmon, mackerel, sardines

Sample Meal Plan for Weight Gain

Meal        Foods Included

Breakfast        Oatmeal with milk, topped with bananas and nuts

Snack        Greek yogurt with honey and berries

Lunch        Grilled chicken breast, quinoa, and roasted vegetables

Snack        Whole grain toast with avocado and a boiled egg

Dinner        Baked salmon, sweet potatoes, and a side salad with olive oil dressing

Snack        Smoothie with protein powder, milk, spinach, peanut butter, and a banana

Vegetables

Fruits

Lean Proteins

Whole Grains

Healthy Fats

Legumes and Pulses

Dairy and Alternatives

Example Foods and Benefits

Leafy Greens: Spinach, kale

Cruciferous Vegetables: Broccoli, cauliflower

Root Vegetables: Carrots, beets

Berries: Blueberries, strawberries

Citrus: Oranges, grapefruits

Others: Apples, pears

Poultry: Chicken breast, turkey

Fish: Salmon, cod

Plant-based: Tofu, tempeh

Oats

Quinoa

Brown rice

Nuts: Almonds, walnuts

Seeds: Chia seeds, flaxseeds

Oils: Olive oil, avocado oil

Lentils

Chickpeas

Black beans

Low-fat yogurt

Skim milk

Plant-based milk (e.g., almond milk)

Shorter than average height (< 5'8"): Subtract 100 calories for every inch below average.

Taller than average height (> 5'8"): Add 100 calories for every inch above average.

Shorter than average height (< 5'4"): Subtract 50-100 calories for every inch below average.

Taller than average height (> 5'4"): Add 50-100 calories for every inch above average.

Base caloric need (from table): 2,600-2,800 calories

Height adjustment: 5'10" is 2 inches above average (5'8"), so add 200 calories.

Estimated daily caloric need: 2,800-3,000 calories.

Base caloric need (from table): 1,800 calories

Height adjustment: 5'2" is 2 inches below average (5'4"), so subtract 100-200 calories.

Estimated daily caloric need: 1,600-1,700 calories.