| Carbs Requirement | Women | Men |
|---|---|---|
| Recommended amount: | 20-25% | 8-14% |
| Adults in United States, average : | 22-25% | 15-19% |
| Obese : | 30+% | 25+% |
Calories are a unit of measurement for energy. In the context of nutrition and food, a calorie is the amount of energy that is released when your body breaks down (digests and absorbs) food. The energy is used by the body to perform various functions such as breathing, circulating blood, and physical activity.
Creating a calorie deficit calculator involves several steps, including calculating your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE), then determining the calorie deficit needed to achieve your weight loss goals. Here’s a detailed guide on how to create and use a calorie deficit calculator.
The BMR is the number of calories your body needs to maintain basic physiological functions at rest. The most common formula to calculate BMR is the Mifflin-St Jeor Equation:
BMR=10×weight in kg+6.25×height in cm−5×age in years+5\text{BMR} = 10 \times \text{weight in kg} + 6.25 \times \text{height in cm} – 5 \times \text{age in years} + 5
BMR=10×weight in kg+6.25×height in cm−5×age in years−161\text{BMR} = 10 \times \text{weight in kg} + 6.25 \times \text{height in cm} – 5 \times \text{age in years} – 161
TDEE is the total number of calories you need per day, including all activities. It is calculated by multiplying your BMR by an activity factor:
To lose weight, you need to consume fewer calories than your TDEE. A common approach is to create a calorie deficit of 500 calories per day, which typically results in a weight loss of about 0.45 kg (1 lb) per week.
Calories for weight loss=TDEE−Calorie Deficit\text{Calories for weight loss} = \text{TDEE} – \text{Calorie Deficit}
A calorie is a unit of measurement for energy. In the context of nutrition, it refers to the energy that food provides to our bodies.
The number of calories you need per day depends on factors such as age, sex, weight, height, and physical activity level. On average, women need about 2,000 calories per day, and men need about 2,500 calories per day.
Consuming more calories than your body needs can lead to weight gain, as the excess energy is stored as fat.
Consuming fewer calories than your body needs can lead to weight loss, as your body uses stored fat for energy. However, consistently consuming too few calories can also lead to nutrient deficiencies and other health problems.
Calories are burned through basic bodily functions (basal metabolic rate), physical activities, and exercise. The more active you are, the more calories you burn.