How to Use the Target Calories Calculator

1. Toggle the button left or right for imperial or metric units
2. Fill in your information such as
   • Sex
   • Age
   • Current Weight
   • Height
3. Choose your goal from the following options
   • Maintain Weight
   • Mild Weight Loss
   • Weight Loss
   • Mild Weight Gain
   • Weight Gain
4. Choose your activity level from the following options
   • Sedentary (you spend most of the day sitting, with little or no exercise)
   • Light ( exercise 1-3 times / week )
   • Moderate ( exercise 4-5 times / week )
   • Active ( exercise daily or intense exercise 3-4 times / week )
   • Very active ( intense exercise 6-7 times / week )
   • Extra active ( very intense exercise daily or physical job )

​

Benefits of Tracking Your Calories with the Calories Calculator

​If you’re trying to lose weight, gain weight, or maintain your current weight, tracking your calories can be a helpful way to stay on track. There are a few different ways to track your calories, but the most important part is to be consistent.

There are a lot of factors that go into how many calories you need each day. Your height, weight, age, activity level, and even the climate you live in can all affect your daily caloric needs. But, in general, most people need around 2,000 calories per day to maintain their weight.

Of course, 2,000 calories per day is just a starting point. If you’re trying to lose weight, you’ll need to consume fewer calories than you burn. And if you’re trying to gain weight, you’ll need to consume more.

There are a lot of online calculators that can help you figure out how many calories you should be consuming each day based on your goals. Once you have a general idea, you can start tracking your intake.

There are a few different ways to track your calories. You can use an app like MyFitnessPal or a food journal. Just make sure you’re being consistent with how you track your intake.

The most important part of tracking your calories is to be honest with yourself. If you’re not honest about what you’re eating, you’re not going to get accurate results.

Don’t be discouraged if you have a bad day or two. We all make mistakes. Just get back on track and keep going.

If you’re dedicated to tracking your calories, you’ll see results. Just be patient and consistent, and you’ll reach your goals in no time!

Calculating Your Daily Calorie Needs

​Are you wondering how many calories you need each day? The number of calories you need every day depends on a few things, including your age, gender, activity level, and whether you’re trying to gain, lose, or maintain your weight. In this blog post, we’ll dive into how to calculate your daily calorie needs and give you some tips for meeting your goals.

There are a few different ways to calculate your daily calorie needs. The most accurate way is to have your body composition tested by a professional. This will give you your basal metabolic rate (BMR), which is the number of calories you burn at rest. If you don’t have access to a professional, there are a few formulas you can use to estimate your BMR.

For men: BMR = 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)

For women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Once you have your BMR, you can estimate the number of calories you need each day by factoring in your activity level. If you lead a sedentary lifestyle (little to no exercise), you’ll need to multiply your BMR by 1.2. If you have a moderate activity level (light exercise 3-5 days per week), you’ll need to multiply your BMR by 1.375. And if you have a high activity level (intense exercise 6-7 days per week), you’ll need to multiply your BMR by 1.55.

For example, let’s say you’re a 30-year-old woman who weighs 150 pounds and is 5 feet 5 inches tall. Your BMR would be 1,503 calories. If you lead a sedentary lifestyle, you’d need 1,503 x 1.2 = 1,803 calories per day. If you have a moderate activity level, you’d need 1,503 x 1.375 = 2,054 calories per day. And if you have a high activity level, you’d need 1,503 x 1.55 = 2,327 calories per day.

Once you know how many calories you need each day, you can start working towards your weight loss goals. If you want to lose weight, you need to create a calorie deficit, which means eating fewer calories than you burn. A safe rate of weight loss is 1-2 pounds per week, which requires a daily calorie deficit of 500-1,000 calories.

To create a 500 calorie deficit, you can either eat 500 fewer calories each day or burn 500 additional calories through exercise. For example, if you need 2,000 calories per day to maintain your weight, you would need to eat 1,500 calories per day to lose one pound per week, or 2,000 calories per day to lose two pounds per week. Or, you could burn 500 additional calories through exercise each day and eat 2,000 calories per day to lose one pound per week.

If you want to gain weight, you need to create a calorie surplus by eating more calories than you burn. A safe rate of weight gain is 1-2 pounds per week, which requires a daily calorie surplus of 500-1,000 calories.

To create a 500 calorie surplus, you would need to eat 500 additional calories each day or burn 500 fewer calories through exercise. For example, if you need 2,000 calories per day to maintain your weight, you would need to eat 2,500 calories per day to gain one pound per week, or 3,000 calories per day to gain two pounds per week. Or, you could burn 500 fewer calories through exercise each day and eat 2,500 calories per day to gain one pound per week.

If you’re trying to maintain your weight, you need to eat the same number of calories that you burn each day. This is called energy balance. To achieve energy balance, you need to find a balance between the calories you eat and the calories you burn through exercise and everyday activities.

If you’re not sure where to start when it comes to calculating your daily calorie needs, there are a few online calculators that can help. Once you have an idea of how many calories you need each day, you can start making changes to your diet and exercise routine to help you meet your goals.

Tracking Calories with a Calorie Calculator

​When it comes to weight loss, calorie counting is one of the most effective methods. By tracking the number of calories you consume each day, you can make sure you’re not consuming more calories than you’re burning.

There are a number of factors that affect your daily caloric needs, including your age, height, weight, and activity level. The best way to determine how many calories you need a day is to use a calorie calculator.

Once you know how many calories you need a day, you can start tracking your intake. There are a number of ways to do this, including keeping a food journal or using a food tracking app.

Some people find that they’re able to lose weight by simply tracking their calories and cutting back on their intake. Others may need to also increase their activity level in order to see results.

No matter what method you use, tracking your calories is a key part of any successful weight loss plan.

​

Adjusting Your Caloric Intake for Exercise

​When you’re trying to lose weight, one of the first things you’re often told to do is exercise. And that’s great advice! Exercise is a key component of any weight loss plan. But when you’re trying to lose weight, it’s also important to pay attention to your diet. After all, you can’t out-exercise a bad diet.

Everything you eat and drink provides calories. Your body needs a certain number of calories each day to function properly. The number of calories you need depends on a variety of factors, including your age, gender, activity level, and whether you’re trying to lose, maintain, or gain weight.

Your body also burns calories when you exercise. The number of calories you burn depends on the type and intensity of the activity. For example, you’ll burn more calories running at a 6-mile-per-hour pace than you will walking at a 3-mile-per-hour pace.

So, how can you make sure you’re eating the right number of calories to lose weight? The best way to do it is to start by figuring out your baseline caloric needs. Once you know how many calories you need to maintain your current weight, you can create a calorie deficit by eating fewer calories or increasing your activity level to burn more calories.

There are a number of different formulas you can use to calculate your caloric needs. But a simple way to do it is to multiply your body weight by 10 if you’re a sedentary person, 12 if you’re moderately active, or 14 if you’re very active.

For example, if you weigh 150 pounds and you’re moderately active, your caloric need would be 1,800 calories per day (150 x 12).

Once you know how many calories you need to maintain your weight, you can calculate how many calories you need to eat to lose weight. A safe and effective rate of weight loss is 1 to 2 pounds per week. To lose 1 pound per week, you need to create a calorie deficit of about 500 calories per day. To lose 2 pounds per week, you need to create a deficit of about 1,000 calories per day.

So, if you weigh 150 pounds and you want to lose 1 pound per week, you would need to eat 1,300 calories per day (1,800 – 500). And if you want to lose 2 pounds per week, you would need to eat 1,200 calories per day (1,800 – 1,000).

Of course, these are just estimates. The best way to determine how many calories you need to lose weight is to talk to a registered dietitian or certified nutritionist. He or she can help you calculate your individualized calorie needs and create a plan that’s right for you.

In addition to paying attention to your calorie intake, it’s also important to make sure you’re eating enough protein, fiber, and healthy carbs and fats. These nutrients are essential for supporting your metabolism and helping you feel full and satisfied after meals.

And finally, don’t forget to stay hydrated. Drinking enough water is key for proper digestion, metabolism, and energy levels. Most experts recommend shooting for eight 8-ounce glasses of water per day.

So, if you’re looking to lose weight, make sure you’re adjusting your diet as well as your exercise routine. Eating the right number of calories is critical for reaching your goals.

​Weight loss by calorie counting

Losing weight by calorie counting is a common weight loss method that can be very effective when done correctly. However, there are a few things to consider before starting a calorie counting diet, such as your daily caloric needs and the calories in the foods you eat.

Your daily caloric needs are the number of calories your body needs to function properly. This number is different for everyone and can be affected by factors such as your age, height, weight, activity level, and more. Knowing your daily caloric needs is important when trying to lose weight because you need to make sure you are eating fewer calories than your body needs.

The calories in the foods you eat also play a role in weight loss. All foods contain calories, but some foods are higher in calories than others. When trying to lose weight, it is important to choose foods that are lower in calories so you can eat more without gaining weight.

Calorie counting can be a very effective weight loss method, but it is important to consider your daily caloric needs and the calories in the foods you eat before starting a calorie counting diet.

​

Understanding Long-Term Calorie Intake Requirements

​Are you looking to improve your understanding of long-term calorie intake requirements? If so, you’re in the right place. In this blog post, we’ll cover everything you need to know about optimize your calorie intake for both your short- and long-term health goals.

When it comes to optimal calorie intake, there’s no one-size-fits-all answer. How many calories you need a day depends on a variety of factors, including your age, activity level, and weight-loss goals.

That said, there are some general guidelines you can follow to help you determine how many calories you need a day. The United States Department of Agriculture (USDA) recommends that adults consume between 1,600 and 2,400 calories a day. If you’re trying to lose weight, you may need to consume fewer calories.

Weight loss by calorie counting is one of the most effective ways to achieve your weight-loss goals. Calorie counting involves tracking the number of calories you consume in a day and making sure you don’t exceed your daily calorie goal.

To make calorie counting easier, we’ve created a free calorie calculator that you can use to estimate your daily calorie needs. Simply enter your age, gender, weight, and height into the calculator, and it will give you an estimate of how many calories you need a day.

If you’re serious about losing weight, we recommend tracking your calorie intake for at least the first few weeks of your weight-loss journey. This will help you get a better understanding of how many calories you’re consuming and will allow you to make necessary adjustments to your diet.

Once you have a good understanding of how many calories you need a day, you can start making changes to your diet and lifestyle to help you reach your weight-loss goals. Remember, sustainable weight loss takes time, so don’t get discouraged if you don’t see results immediately. With dedication and perseverance, you will reach your goals!

Don’t forget to check out our Resources page, which includes 7 different calculators you can use for FREE.

Download our FREE e-book HERE, which describes in detail 120 TIPS for Losing Weight & Bonus Tips for Postpartum Weight Loss & Dad’s Postpartum Experience