Food is most important for living things. Without food, we can’t live for more than three weeks approximately 21 days. If we don’t eat properly then many diseases are born in our body, that’s why we should feel it necessary to find out our daily intake diet, after this, we find the best method to calculate our daily intake diet, then we remember the food calorie calculator.
Many nutritionists, recommend people, eat the right food and drink water properly. If your lifestyle is good, if you know what you need to eat and what not, you will never have the need to go to the doctor, and you also don’t need to take any supplements because your diet is a very powerful supplement to get fit, an injury is a different matter.
Food is a very common thing, but we don’t really know what to eat, how to eat, when to eat, if you want to get a healthy and rich lifestyle then you have to follow some rules in your life and Food calorie calculator will help you to burn your stubborn fat.
How many calories take in a day
Food calorie calculator is the best way to calculate your diet plan. We get Calorie from carbohydrates, proteins, fat, and many other things. An average woman = 2000 calories intake every day and lose 1500 calories per week. An average men = 2500 calories intake daily and lose 2000 calories every week.
Today you have an opportunity to calculate your own calorie and food calorie calculator can help you to calculate daily intake diet.
How many calories in 1 gram
Carbohydrates 1g = 4 kcal ( calories), Protein 1g = 4 kcal ( calories), Fat 1g = 9 kcal (sugar or alcohol) Sugar and alcohol are often counted separately.
Daily calories intake
Our calories depend on only 3 things that is BMR (basal metabolic rate), Daily activity level or DIT (Diet-Induced Thermogenesis). BMR, (how many calories are burned at a resting rate), BMR also depends on your Age, Weight, Height, or Gender.
So let’s get start to calculate daily intake diet.
First Formula
|
Sex |
Calculation |
|
Male |
24 x BW (Body weight in kg) x Daily activity level (1.2, 1.3,—1.7) |
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Female |
22 x BW (Body weight in kg) x Daily activity level (1.2,1.3,—1.7) |
If you don’t do more activity in a day, then you have to choose 1.2 or 1.3 (daily activity level) and if you work hard (physically) or do some exercise then you get 1.4 to 1.5 (daily activity level) and if you are an athlete or work very hard in a day then you must have to choose 1.6 or 1.7 (daily activity level), it depends on what kind of work you do, 1.6 or 1.7 is only for those people who are an athlete who works out 2 to 4 hours a day. This is the first method of food calorie calculator.
As an Example: Y is a male and his body weight is 76kg he doesn’t more active in the whole day so how can we calculate his calorie.
Y = 24 x 76 BW (Body weight in kg) x 1.2 (Activity Level) = 2188 (calories)
Y need this amount of calories every day to function their body properly, but this formula won’t work when Y losing his body weight. This is a very basic formula.
Second Formula
This is the second method of food calorie calculator and it is used by the WHO (World Health Organization).
|
Sex |
Age |
Calculation |
|
Men |
(18 – 29 yrs) |
15.3 x BW(Body weight in kg) + 679 x Daily Activity level (1.2,1.3,—1.7) |
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(30 – 60 yrs) |
11.6 x BW(Body weight in kg) + 879 x Daily Activity level (1.2,1.3,—1.7) |
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Female |
(18 – 29 yrs) |
14.7 x BW(Body weight in kg) + 496 x Daily Activity level (1.2,1.3,—1.7) |
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(30 – 60 yrs) |
8.7 x BW(Body weight in kg) + 829 x Daily Activity level (1.2,1.3,—1.7) |
Example: Y = 15.3 x 76 + 679 x 1.2 = 1977.6 (calories)
Use this food calorie calculator formula to calculate daily intake diet. It will help you to maintain your calories. when you calculate your calories you will see some difference between earlier or secondary formula. But you don’t need to be worry because both formulas are right to calculate your daily intake diet.
Adult weight or height ratio chart
We are sharing a height ratio chart, just locate your height and weight according to the height chart. If you get the right weight according to your height, it means you are fit but if you are overweight or underweight, that’s mean you have to do some exercise and take proper diet to maintain your calories to get desirable weight or figure.
|
Height Ft. in. (cms.) |
Female (kg.) |
Male (kg.) |
|
4’6” (137 cm) |
63 – 77 lb |
63 – 77 lb |
|
4’7” (140 cm) |
68 – 83 lb |
68 – 84 lb |
|
4’8” (142 cm) |
72 – 88 lb |
74 – 90 lb |
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4’9” (145 cm) |
77 – 94 lb |
79 – 97 lb |
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4’10” (147 cm) |
81 – 99 lb |
85 – 103 lb |
|
4’11” (150 cm) |
86 – 105 lb |
90 – 110 lb |
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5’0” (152 cm) |
90 – 110 lb |
95 – 117 lb |
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5’1” (155 cm) |
95 – 116 lb |
101 – 123 lb |
|
5’2” (157 cm) |
99 – 121 lb |
106 – 130 lb |
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5’3” (160 cm) |
104 – 127 lb |
112 – 136 lb |
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5’4” (162 cm) |
108 – 132 lb |
117 – 143 lb |
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5’5” (165 cm) |
113 – 138 lb |
122 – 150 lb |
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5’6” (167 cm) |
117 – 143 lb |
128 – 156 lb |
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5’7” (170 cm) |
122 – 149 lb |
133 – 163 lb |
|
5’8” (172 cm) |
126 – 154 lb |
139 – 169 lb |
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5’9” (175 cm) |
131 – 160 lb |
144 – 176 lb |
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5’10” (177 cm) |
135 – 165 lb |
149 – 183 lb |
|
5’11” (180 cm) |
140 – 171 lb |
155 – 189 lb |
|
6’0” (182 cm) |
144 – 176 lb |
160 – 196 lb |
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6’1” (185 cm) |
149 – 182 lb |
166 – 202 lb |
|
6’2” (187 cm) |
153 – 187 lb |
171 – 209 lb |
|
6’3” (190 cm) |
158 – 193 lb |
176 – 216 lb |
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6’4” (192 cm) |
162 – 198 lb |
182 – 222 lb |
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6’5” (195 cm) |
167 – 204 lb |
187 – 229 lb |
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6’6” (197 cm) |
171 – 209 lb |
193 – 235 lb |
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6’7” (200 cm) |
176 – 215 lb |
198 – 242 lb |
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6’8” (202 cm) |
180 – 220 lb |
203 – 249 lb |
|
6’9” (205 cm) |
185 – 226 lb |
209 – 255 lb |
|
6’10” (208 cm) |
189 – 231 lb |
214 – 262 lb |
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6’11” (210 cm) |
194 – 237 lb |
220 – 268 lb |
|
7’0” (213 cm) |
198 – 242 lb |
225 – 275 lb |
Third formula
It is a harris-benedict equation, it’s a very oldest equation which is still being used in all over the world Because the four factors are included in it such as age, gender, height or weight and this is also third formula of food calorie calculator.
|
Sex |
Units |
Calculation |
|
Men |
Metric (meter, grams, kilo, milli, centi) |
BMR = 66.5 + ( 13.75 × Body weight in kg ) + ( 5.003 × height in cm ) – ( 6.755 × age in years ) |
|
|
Imperial (feet, inches, and pounds) |
BMR = 66 + ( 6.2 × Body weight in pounds ) + ( 12.7 × height in inches ) – ( 6.76 × age in years ) |
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women |
Metric (meter, grams, kilo, milli, centi) |
BMR = 655.1 + ( 9.563 × Body weight in kg ) + ( 1.850 × height in cm ) – ( 4.676 × age in years ) |
|
|
Imperial (feet, inches, and pounds) |
BMR = 655.1 + ( 4.35 × Body weight in pounds ) + ( 4.7 × height in inches ) – ( 4.7 × age in years ) |
Now you can calculate your calories via using food calorie calculator very fast. The harris-benedict equation published in 1918 or 1919 it is the original and oldest equation. This is the best and very oldest way to calculate your daily intake diet.
DIT (Diet-Induced Thermogenesis)
If you are overweighted then you need to follow diet-induced thermogenesis. But what do the dieticians do, they suggest the people consume fewer calories in a day, which leads to weight loss, but as soon as people leave the diet, then their weight becomes normal as they were first.
So what is the smart way to effectively lose weight, food calorie calculator can help you to calculate daily diet plan then you have to follow some rules that are included in diet-induced thermogenesis.
Step: 1 First, don’t take too much sugar or other beverages and need not take fewer calories to achieve your goal because it will harm your body.
Step: 2 How many calories do you take in a day? Measure it, via using a food calorie calculator, Then go to the height ratio chart and find out your height and weight, which weight you want to achieve.
Step : 3 You need to take fewer calories to reduce weight, calorie deficit is important, but keep in mind that your calorie intake should not be very low. You should increase the level of activity which is important for you and take also diet-induced thermogenesis food. Only then you will a healthy weight loss.
Now, what is diet-induced thermogenesis food? There are many categories in it but we have shared the best diet plan. If you follow this diet plan you will get your desirable weight very effectively and strongly.
Diet-induced thermogenesis diet plan
Herbs and spices: cumin, black pepper, cinnamon, green tea or green coffee whatever you want, ginger and garlic. These herbs will improve your metabolic system and increase your activity level.
High Protein diet: Eggs, soya, almonds, walnuts, flax seed, and chia seed. These food loaded with high protein and lots of omega 3 which is very good for your brain.
Vegetables: broccoli, cucumber, tomatoes, cabbage, and raw green leafy vegetables. This is very high fibre vegetables you need to eat these vegetables daily.
Fruits: Apple, Half size Banana, berries.
Or
Avoid Wight sugar or if you want to take sweet you can replace it from jaggery or brown sugar, brown sugar also harmful but comparatively brown sugar is better then Wight sugar. So you can take it but again the amount is very important, you have to take it in the right amount.
Increase your water intake. It helps you make feel energetic and very light.
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