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Calorie Calculator – also known as the TDEE calculator, can help you determine how many calories you should consume per day or where to start if you want to gain or lose weight. In this article, you will find our calorie counter’s formulas and what foods you should eat to lose weight responsibly.
How Many Calories Should We Eat a Day?
The recommended calorie intake or Total Daily Energy Expenditure (TDEE) depends on many factors. They are pretty easy to measure, and (hopefully) you already know some: your age, size, weight, and gender. Others, such as the level of your physical activity, are qualitative rather than quantitative, but it is still possible to measure and classify them. Others, such as your metabolism or general health condition, are complicated to estimate. Although our calorie calculator considers most factors that influence how many calories you need each day, it may not provide 100% accurate results. So think of it as a guideline rather than a strict guideline.
For example, a 40-year-old man who does physical work (equivalent to six days a week of exercise) and has an average American size (5 feet 9 inches) and weight (194.7 pounds) should consume 3,567 calories a day. And on the other hand, his daughter, an average 18-year-old (5 feet 4, 117 pounds) who exercise only once a week, only needs 1,814 calories a day, more than a thousand calories less than her father.
What is Calorie Calculator Exactly?
Calories are units of measure of energy. One calorie equals about 4.18 joules. Regarding nutrition, we are dealing with kilocalories (kcal), where 1 kcal equals 1,000 of the “small” calories. As expected, 1 kcal = 4.18 kJ. (In this article, the term “calories” is used to describe kilocalories.)
Trying to Lose Weight? Eat Eggs!
Eggs are a safe bet if you’re on a diet or want to eat healthily. They’re packed with nutrients, contain no harmful additives, are relatively cheap, fill you up a lot more than other foods, and, most importantly, are low in calories. A small (38 g) egg contains only 54 calories, while a medium (44 g) egg has about 63 kcal. One large egg (50 g) contains about 72 kcal, the yolk contains about 55 kcal, and the remaining 17 kcal is white. That’s nothing! Especially when you compare it to the nutritional pump you get with each egg:
- Vitamins and nutrients
Calorie calculator – The average egg contains 6 grams of protein, mainly in the white part. Eggs are the complete source of protein: they contain all nine essential amino acids. In addition, they have the highest possible PDCAAS score, which means that the proteins in the eggs are of the highest quality: they are in fair proportions and easy to digest. Just a reminder: proteins are essential to our body. They are used for growth and repair and produce enzymes, hormones, and antibodies.
One egg contains of 5 grams fat (1.6 g saturated) concentrated in the yolk. Most of these fats are the “good” fats fundamental to a balanced diet. And Eggs are also a good source of healthy omega-3 fatty acids, which help protect the heart.
Historically, eggs have been demonized for their high cholesterol content. However, a medium-sized egg contains about 186 mg of cholesterol (62% of the recommended daily allowance) and includes HDL (“good”) and LDL (“bad”) cholesterol. The calorie calculator is too straightforward. Our bodies which needs cholesterol but in reasonable amounts. It is essential in digestion, hormone production, and muscle development, just a few processes. An egg or two a day is healthy for most people.
Vitamins and Nutrients
Eggs are an outstanding source of vitamins (A, D, E, K, and B12), iron, folic acid, and selenium, but also lutein and zeaxanthin (antioxidants that reduce the risk of eye diseases) and choline (an essential element of).
How Does Food Calorie Calculator Perform?
The calorie calculator is created on the Mifflin-St Jeor equation. It allows you to determine your basal metabolic rate (BMR.), the amount of energy your body needs to support only your basic vital functions. It differs for men and women:
BMR. (men) = (10 × weight / 1 kg + 6.25 × height / 1 cm – 5 × age / 1 year + 5) kcal / day
BMR. (females) = 10 × weight / 1 kg + 6.25 × height / 1 cm – 5 × age / 1 year – 161) kcal / day
After calculating your BMR., you must multiply it by a factor corresponding to your level of physical activity:
- Lack of exercise (little or no exercise): 1.2
- Low-active lifestyle (light exercise or sport 1-2 days/week): 1.4
- Moderately active lifestyle (moderate exercise or sport 2-3 days/week): 1.6
- Very active lifestyle (intense exercise or sport 4-5 days/week): 1.75
- Extra active lifestyle (extremely intense exercise, physical work, or sport 6-7 days/week): 2.0
- Professional athletes: 2.
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