CALORIE CALCULATOR AND MACROS
CALORIE CALCULATOR: HOW DOES IT WORK?
If you are on this page it is because you are wondering about the calculation of calories. You need to know how many calories you need per day.
Our body has a daily caloric need according to its body mass. Eating a healthy diet contributes to our well-being and health.
In this section, I will tell you about the daily calorie needs of our body and you will have all the nutritional information that will allow you to know your ideal weight by calculating your BMI.
A healthy lifestyle is not just about the food you eat every day, but also about the regular physical exercise you do. Especially for those who have an office job, you need to ensure that you are continually making physical efforts.
Your eating behaviour greatly influences your weight curve, so your healthy weight depends on what you buy when you go shopping.
When shopping for food products, remember to look at the labels that contain information on the energy and nutritional values of each food: lipids, carbohydrates, proteins, vitamins and minerals, so you can know the daily calorie intake of the food you are eating. And if you want to know how to read a food label, I advise you to read this article : How to read a food label.
You will also be able to calculate the calories that each food can bring you per day. This will give you accurate information about their energy intake. Avoid all foods that will make you want to snack like junk food, sweets that will increase your body fat because they are part of a high-calorie diet and will inevitably lead you to overweight and even obesity in the long term.
Before we can do all this and understand our behaviour, let's first see what a calorie is.
What are calories?
What are calories? How to calculate your daily calories? How many calories do I need?
Calories are units that measure the amount of energy in the food we eat and we need to calculate them.
- 1 gram of carbohydrates provides 4 kilocalories,
- 1 gram of protein provides 4 kilocalories,
- 1 gram of fat brings 9 kilocalories.
Whether you are a man or a woman, your body needs energy to carry out your daily activities. These energy needs come from the foods we eat. These foods are measured in units of calories. The calculation of daily calories will be different from one person to another depending on age, gender, height, physical activity, current weight... Each individual has a different daily caloric intake and when you consume more calories than you need, well you gain weight. It is therefore essential to have a balanced diet and to count calories in order to lose fat or slim down for example. And conversely, gain muscle by slightly increasing our intake.
HOW TO DO IT?
The following calorie calculator should be used to calculate your calories and account for your goals. It is therefore interesting to know how much of this fuel we need to adjust our diet and thus get what you want. In general, when we are interested in our calorie needs, it is because we want to lose weight. Attention, whether you are a man or a woman, following a diet to lose weight or a low-calorie diet does not mean eating less, it means eating better or healthier. Indeed, if you do not eat properly or that you multiply fast food or even rich food, by making a food rebalancing, it is possible to eat sometimes more (in some cases) It will simply change your eating habits. Some people think they are eating healthy, but let me tell you that if you are eating the healthiest possible food but the quantities of that food are in excess, then you will gain weight, it's mathematical.
YOUR MAINTENANCE CALORIES:
Maintenance calories are the calories that our body needs to function properly and be in shape. In other words, the calculation of your basic metabolism to walk and carry out your activities for the day. Thanks to this calculation, you will not gain weight and you will not lose weight either.
YOUR CALORIES FROM MUSCLE GAIN:
In an objective to gain muscle is the maintenance calculation with an increase in calories that will allow to gain weight and therefore to BUILD MUSCLE. Provided that your diet is optimal in terms of carbohydrates, lipids and proteins.
YOUR CALORIES TO LOSE WEIGHT:
More commonly known as dry calories in weight training (fat loss): Maintenance calories with a decrease in calories that will allow for LOSE FAT AND THEREFORE DRY OUT.I therefore provide you with this calorie calculator to help you understand your mistakes and show you the importance of calculating your daily requirement.
To get the results of your calories and macronutrients, simply fill in the table below :
- Age, Sex, Weight, Height, Objective
- Activity level
- Little Active = Moderate exercise but sedentary work
- Moderate activity = Intense exercise but sedentary work
- Very Active = Moderate exercise and active work
- Extremely Active = Intense exercise and active work
Then click on "CALCULATE"and you will get an approximation of your daily caloric needs. This is a base that will give you the number of calories to consume per day according to your goals. Counting calories will no longer be a problem. You will reach your ideal weight by controlling your macros. All the calories you consume should be counted.
NEED SOME HELP?
If you need a personalized nutrition program with the distribution of your macros and healthy menus, call a coach.
INSTRUCTIONS FOR USE
After filling in your age, gender, weight, height, goal and activity level, click Calculate to see your calories and macros (number of Carbohydrates, Proteins and Fat) in grams that you should consume per day.
(Carbs = Carbohydrates, Protein = Protein, Fat = Fat)
The daily calories given by my calculator may sometimes seem a bit low (as well as the fat) but this is because I prefer to allow myself a 'cheat meal' during the week or a 'pleasure meal' which will exceed my daily calories. This allows me to keep a normal social life and to go out to dinner with friends without feeling guilty. So by adding this cheat meal, the average calories for the week will be a little higher.
Similarly, the amount of protein in this calculator may seem high at times because it is rather oriented towards bodybuilding but in the case of a leisurely fitness practice limit yourself to 2g per kg of body weight and 1.5 g per kg for a sedentary person.
By using this method, you will be able to maintain your diet over the long term and progress without frustration and without depriving yourself of the foods or small peaches you love.
If you would like a more precise food plan, without having fun calculating everything, with adequate recipes and nutritional plans tailored to your own personal case, your morphology, lifestyle, objectives, go to the section PERSONALIZED COACHING.
Note: In the daily calorie calculation, all calories must be taken into account (even vegetable protein).
WHICH WEIGHT TRAINING PROGRAM TO CHOOSE?
As said before, a healthy lifestyle is not only about the food you eat every day, but also about the regular physical exercises you will do. If you're looking for a complete and independent weight-training program, they're accessible on the site here.