How Many Calories Should You Be Eating?
Sure you could pay for access at other sites, but our quick calorie calculator is 100% free and is an evaluable tool no matter if your personal goal is to gain weight/muscle, or lose weight. In important part of any journey is to have a good understanding of where you are now.
The calculator will respond with the amount of calories you should be eating based on the criteria you provide. Just type in your age, height, weight, gender, and activity level, and click calculate (Metric also available).
Use our FREE calorie calculator below determine how many calories you should be eating each day.
How many calories to lose weight?
A good start is to reduce your daily caloric intake calculated above by 100 to 500 calories for one week. The reason for the range is that you can increase your activity level to raise your recommended daily caloric consumption. Play with the activity slider to see what adding a couple of workout days per week does for your daily recommended intake.
- It’s important to not become fixated solely on your weight. You may be here because you want to lose weight, but I’m guessing that more specifically you want to lose fat. Because of that important distinction, I think it’s very to begin your fitness journey by testing your body fat percentage. Later in your journey this information will provide a more complete picture of your progress and body transformation.
Minimize Muscle Loss
- Ensuring that you’re still getting the proper amount of nutrition in the form of carbohydrates, lean proteins, and fats.
- Hitting the weights heavy a 3-5 times a week for at least 30 minutes per day. It doesn’t take a ton of time, but it does take the ability to focus on your training during your workout time, and consistency, consistency, consistency.
How many calories to gain weight/muscle?
Your ability to gain weight is often determined by your male body type or your female body type. That being said, gaining weight in the form of muscle involves two things.
- Increased calorie intake – In the above calculator put in your information, but enter the weight that you’d like to be. This will give you a baseline for the amount of calories you should be eating per day to hit your goal weight. Try it for a week and track your progress. Adjust your consumption as needed.
- Strength training – To build muscle size you need to incorporate some sort of strength training into your workouts. Body weight training can be good to a point, but can be limiting for those who want to pack on some serious size. You’re going to want to start lifting some heavy weights, which means focusing on the big three (squats, deadlifts, and bench press).