Tag: calories
Heart Rate Based Calorie Burn Calculator
Whether you are trying to burn fat and lose weight or build muscle, it’s often helpful to know how many calories you burn during your workouts.
For weight loss, this can help ensure you have created a sufficient calorie deficit for fat burning. When building muscle, knowing how many calories you burn per workout can be useful for ensuring you still have a calorie surplus, which is critical for building muscle.
Most calorie expenditure calculators provide a rough estimate of how many calories you burn. However, your actual energy expenditure is determined by how hard you work. For example, walking four miles an hour will burn significantly more calories than two miles an hour. Most calorie expenditure calculators fail to take exercise intensity into consideration.
Our simple-to-use calculator takes your exercising heart rate into account, providing you with a more accurate indicator of your calorie expenditure per workout.
Heart Rate-Based Calorie Burn Calculator
Result:
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What is the Heart Rate-Based Calorie Burn Calculator?
Our heart rate-based calorie burn calculator is designed to estimate the number of calories you burn during AEROBIC workouts. It uses your average heart rate to determine the intensity of your workout so it can more accurately determine your energy expenditure.
In general, the higher your heart rate, the more intense your workout is and the more calories you burn. The calculator also takes your gender, weight, and age into consideration, both of which affect your energy expenditure.
After entering all the relevant details, the calculator will reveal the number of calories burned during your workout. You can then use this information to plan your food intake according to your goals.
How Does the Heart Rate-Based Calorie Burn Calculator Work?
Estimating your caloric expenditure from your heart rate requires some heavy-duty math. Sure, you COULD do this calculation yourself, but with our calculator, you don’t need to. These are the equations that the calculator uses to determine your heart rate-based calorie expenditure:
Male: ((-55.0969 + (0.6309 x HR) + (0.1988 x W) + (0.2017 x A))/4.184) x 60 x T
Female: ((-20.4022 + (0.4472 x HR) – (0.1263 x W) + (0.074 x A))/4.184) x 60 x T
HR = Heart Rate (in beats/minute)W = Weight (in kilograms)A = Age (in years)T = Exercise Duration Time (in hours)
How to Use the Heart Rate-Based Calorie Burn Calculator
While the equation for determining your heart rate-based calorie expenditure is pretty complex, our calculator is incredibly simple to use. Just follow these step-by-step instructions to get your results.
Select your units, choosing between imperial (pounds) or metric (kilograms).
Select your gender, choosing between male and female.
Enter your age in years.
Enter your weight in pounds or kilograms.
Enter your exercise duration in minutes and seconds.
Enter your average heart rate for the workout.
Hit “enter” and read off your result from the output box.
Interpreting your Results
After entering the required information and hitting enter, you’ll receive your calorie expenditure for your workout, adjusted according to your average heart rate. The higher your average heart rate, the higher your caloric expenditure should be. That’s because your heart rate increases as you exercise harder.
When you exercise, your muscles demand more oxygen than at rest. To supply this extra oxygen, your breathing rate and depth increase and your heart rate goes up, too. This ensures that your working muscles get the oxygen they need to keep you moving. All this extra work requires more energy, which is measured in calories.
Therefore, there is a direct correlation between your exercise intensity, your heart rate, and your caloric expenditure. The harder you work out, the higher your heart rate will be and the more calories you’ll burn per minute.
How to Use Your Results
Now that you know your heart rate-based caloric expenditure, what can you do with this information? Here are a couple of ideas:
For weight loss and fat burning
Losing weight invariably means creating a calorie deficit. A calorie deficit occurs when you consume fewer calories than your body needs to maintain your current weight. This deficit forces your body to use stored fat to make up the energy shortfall, leading to fat burning and weight loss.
It’s generally accepted that you need a 500-calorie-per-day deficit to lose one pound of fat per week. This can be achieved by eating less, exercising more, or a combination of these two scenarios.
Knowing how many calories you burn per workout makes it easier to adjust your diet for weight loss. You may find your workouts burn more calories than you realized, so you don’t need to cut your calorie intake as dramatically. Conversely, you could also find that you aren’t burning as many calories as you expected, so you need to cut your calorie intake more aggressively.
Make your workouts better for fat and weight loss
The higher your heart rate, the more calories you burn per workout. You can use this information to motivate you to raise the intensity of your workouts to increase your exercise energy expenditure.
For example, a 35-year-old woman weighing 140 pounds with an average heart rate of 120 BPM burns 200 calories in 30 minutes. However, if they increase their average heart rate to 140 BPM, they’ll burn 264 calories or an additional 64 calories per workout. These extra calories could have a significant impact on your rate of weight loss.
Knowing that your more strenuous workouts burn more calories could be the incentive you need to kick your training up a gear and start working harder.
For building muscle and gaining weight
Building muscle and gaining weight require a calorie surplus. This involves consuming more calories than you burn. Depending on how quickly you want to gain weight, your calorie surplus could range from 300 to 1000 or more calories per day.
Needless to say, the longer and harder you exercise, the greater your daily caloric expenditure will be. It’s entirely possible that your workouts could wipe out your calorie surplus, leading to little or no muscle and weight gain progress.
Knowing how many calories you burn during your workouts means you can more accurately adjust your diet to ensure you have the surplus you need for your goals.
FAQ
1. How accurate is the heart rate-based calorie burn calculator?
Our heart rate-based calorie burn calculator provides a reasonable estimate of how much energy you’ll burn during an aerobic workout at a given average heart rate. The equations are tried and tested and shown to be reliable.
However, there are several factors that the calculator doesn’t account for, which can affect the accuracy of your results. As such, consider the results from this calculator as relatively accurate but not 100% precise.
The most exact way to determine calorie expenditure during exercise is through indirect calorimetry, which uses a metabolic chamber or a portable metabolic analyzer. These methods measure the amount of oxygen consumed vs. carbon dioxide produced during exercise to accurately calculate the energy expenditure.
2. What factors can affect the accuracy of the calculator?
There are several factors that can affect the accuracy of our heart rate-based calorie burn calculator. These include:
Individual heart rate variability: Resting and exercising heart rate can vary from person to person. These variations can be influenced by factors such as age, fitness level, genetics, and overall health. This can affect the accuracy of the calculations.
Accuracy of average heart rate reading: The accuracy of the average heart rate data plays a crucial role in your final result. Use an ECG-quality chest strap paired with a good-quality monitor to get the most accurate readings, if possible.
Environmental factors: Temperature, humidity, altitude, and other environmental conditions can influence heart rate and estimated calorie burn during exercise. However, they may also cause you to slow down, actually lowering your caloric expenditure.
Metabolism: Metabolic rates can vary, and some people naturally burn calories more efficiently than others. The calculator cannot account for this variability.
Body Composition: More muscular individuals typically burn more calories than those with a higher proportion of body fat. Body fat percentage is not accounted for in this calculation.
3. Can a heart rate-based calorie burn calculator be used for different types of exercises?
Yes – where there are activity-specific calorie-expenditure calculators, it’s exercise intensity rather than the type of exercise performed that matters most. As such, you can use this calculator with any aerobic workout, inkling walking, jogging, running, swimming, cycling, rowing, etc. However, it is not suitable for anaerobic activities such as weight training or high-intensity interval training.
4. How do I determine my average heart rate?
The most convenient and accurate way to determine your average heart rate during workouts is by using a heart rate chest strap paired with a monitor. These chest straps measure the electrical activity in your heart and use the same technology as clinical EKG machines to provide real-time measurements.
Another common method used in fitness trackers and wearable devices is photoplethysmography (PPG). These devices use light-emitting diodes (LEDs) to sense blood flow through arteries and veins, offering accurate heart rate readings for most individuals.
In addition, some cardio machines have built-in heart rate sensors. Grip and hold the sensors to complete an electrical circuit, and the machine will estimate your working heart rate. Repeat this process several times during your session to obtain your average heart rate.
If you don’t have access to a heart rate monitor, you can manually measure your heart rate. Press your first two fingers gently against your carotid (neck) or radial (wrist) pulse and count the number of beats for 15 seconds. Multiply this number by four to get your heart rate per minute.
However, note that this manual method does not provide real-time tracking during your workout and is generally less accurate than using heart rate monitors.
5. Are there different heart rate zones for specific fitness goals?
Yes, there are different heart rate zones that correspond to different fitness goals. Heart rate training zones are based on a percentage of your maximum heart rate (MHR) and are used to determine your workout intensity and achieve different fitness objectives.
Zone 1 – Recovery Zone (50-60% MHR): This zone is ideal for warm-ups, cool-downs, and light activities. It helps improve blood circulation and aids in recovery after more intense workouts.
Zone 2 – Fat-Burning Zone (60-70% MHR): This zone is often recommended for fat burning during exercise. It enhances the body’s ability to use fat as a primary source of energy, making it beneficial for weight loss and improving endurance. However, overall caloric expenditure will often be lower.
Zone 3 – Aerobic Zone (70-80% MHR): Training in this zone improves cardiovascular endurance and overall fitness. It is an efficient zone for increasing stamina and boosting aerobic capacity. Exercise in this zone burns more calories per minute than zones one and two.
Zone 4 – Anaerobic Zone (80-90% MHR): In this zone, the body is working anaerobically, i.e., without oxygen, and lactic acid buildup can occur. It is suitable for high-intensity interval training (HIIT) and helps improve anaerobic endurance.
Zone 5 – Redline or Max Effort Zone (90-100% MHR): This is the highest-intensity zone where you work at or close to your maximum heart rate. It is ideal for short bursts of high-intensity efforts and can help improve overall athletic performance. Zone five is only sustainable for a few seconds.
Wrapping Up
While it’s often helpful to know how many calories you burn per workout, most calorie-expenditure calculators don’t take exercise intensity into account. They mistakenly assume that two people running six miles/10 kilometers an hour burn roughly the same number of calories.
However, this is not always the case.
For example, an unfit person will work much harder than a very fit person and burn more calories even if they cover the same distance it the same time. Speed/distance alone does not determine energy expenditure, and intensity matters more.
Use our Heart rate-based calorie burn calculator to get a more accurate idea of how many calories you expend per workout.
Understanding Calories and Ways To Cut Them
When you settle down for a meal, your hunger might override your concern for its nutritional balance. Understanding the fundamentals of macronutrients and their corresponding calorie content can assist you in crafting well-rounded meals. Although calories aren’t an ingredient in your food, they play a crucial role in comprehending what you consume. Equipping yourself […]
The post Understanding Calories and Ways To Cut Them first appeared on .
How Many Calories To Eat During Intermittent Fasting 16:8?
We cannot pinpoint the beginning of fasting, as it has been a part of several cultures since time immemorial. The last few decades have seen the rise of diets like the Paleo diet, the Mediterranean diet, the South Beach diet, and the Atkins diet, each with its unique practices and guidelines. The current trend is Intermittent Fasting (IF). Before jumping on the IF bandwagon, let us dig deeper into this trend.
What is Intermittent Fasting (IF)?
Intermittent Fasting (IF) involves alternating between periods of fasting and eating. IF entered the mainstream because of the TV documentary Eat Fast, Live Longer (2012) [1]. However, fasting is nothing new and has been a part of various cultural and religious traditions for centuries. [2]
There are various methods for practicing intermittent fasting:
The 5:2 or Fast diet involves five days of eating normally and two days of fasting. The 5:2 diet incorporates a planned intake of around 500-600 calories on fasting days.
Eat Stop Eat diet involves a 24-hour fast once or twice a week.
Time-restricted fasting is the most commonly followed IF approach. There is a broad palette for this type of IF. To get the best results, it is recommended that people fast for more than 13 hours. For example, the Warriors’ diet, or the 20:4 fasting method, involves 20 hours of fasting and four hours of normal eating. Similarly, variations like 12:12, 14:10, 15:9, and 16:8 exist.
16:8 Intermittent Fasting
In 16:8 IF, you chow down on your regular meals in an eight-hour time frame and say ‘Thanks, but no thanks’ the other 16 hours of the day. Piece of cake, right? You will likely skip one meal per day on this diet. You can consume zero-calorie beverages like green tea and water during fasting. Most people follow an 11–7 eating timeframe.
However, you can choose your own routine based on the following factors:
Are you a morning person, or do you need coffee to kickstart your engine?
Are you grumpy when you skip your breakfast?
Do you hit the sack early or stay up till late?
Do you start your day with an intense workout?
People who generally sleep late can start their eight-hour timeframe later. On the other hand, individuals who cannot function without breakfast can skip dinner and have breakfast. Keeping yourself busy can take your mind off food. This can help align your fasting window with your working schedule.
Read more on 16:8 Intermittent Fasting 7-Day Meal Plan
How Do You Fast?
Pick your eight-hour slot. As mentioned earlier, it depends on your lifestyle and preferences. Once you cross this task off your list, you can light the fuse on your new food groove and try to stick to it. If it doesn’t work for you, experiment with different time slots until you find the most sustainable one.
The golden rule is to eat strictly within your chosen eight-hour timeframe. Remember, it does not mean you must eat all three or four meals in the eight-hour window. Skipping a meal that now lies in the eight-hour fasting window can help you enter a calorie deficit.
Whether you do this for a few days or all the days of a week is up to you. That said, this diet is not for children, pregnant women, or people with eating disorders. [3]
How Does Intermittent Fasting Work?
The primary mechanism behind intermittent fasting is ketosis. Our body depends on glucose from food for energy. When we fast, the primary source of energy is systematically depleted. So our body turns to the glycogen stored in our liver and muscles for energy, which also runs out in a few days. At this point, the liver breaks down the fat stored in the body into ketones to use as fuel. [4]
When we fast regularly, our body reduces reliance on glucose for energy, and fat gets burned faster. Ketones enhance satiety and fat metabolism. All of this contributes to better weight loss and health.
How Many Calories Should You Consume?
There are no dietary restrictions on this diet regimen. This diet is not about what you eat; it’s about when you eat. You can continue eating what you usually eat. But since most people start this diet to lose weight or become healthier, it is better to stop eating processed or junk food.
IF is not a dry fast. You must keep yourself hydrated throughout the day. To maintain energy levels, you can have low-calorie beverages like green tea or other herbal teas and unsweetened black coffee.
For Weight Loss
If losing weight is your endgame, it is smart to keep tabs on your calorie intake. To lose weight, you should burn more calories than you consume. That’s a no-brainer, right?
Our bodies carry out vital processes continuously, even when we are asleep. Breathing, heartbeat, muscle relaxation or contraction, nutrient absorption, temperature regulation, hormone regulation, and detoxification are just a few of our body’s activities that require energy. The food we consume is digested, broken down, absorbed, and transported to our thirty-something trillion cells. They are further broken down to generate energy for all the metabolic activities. The excess energy is converted to fat and stored as an energy reserve.
Weight Loss
Fat
Before we talk about calories and metabolism, let’s talk about fat.
Fat has a bad reputation among those trying to lose weight. But here’s the thing, our body needs fat. The fat under our skin insulates our body and prevents heat loss on cold days. Our vital organs have a layer of fat protecting them. Without fat, our bodies cannot absorb fat-soluble vitamins like vitamins A, D, E, and K. Every nerve and cell in our body has a fatty layer surrounding them to enable their functionality. However, the fat reserves have to be regularly emptied and refilled. It is when there is no healthy balance between usage, storage, and consumption that problems arise. In short, fat is necessary in healthy amounts. [5]
How Many Calories Does Your Body Need?
Our body needs calories for all the basic metabolic activities mentioned earlier. Everyone needs a minimum amount of calories in their daily diet to keep them alive. This is different for different people. It depends on age, gender, height, weight, sleep patterns, stress, etc.
Basal Metabolic Rate (BMR) is the minimum calories your body needs for basic metabolic activities at rest. You can find this out by using an online calculator like this one. Alternatively, you can use the following equations to calculate your TDEE: [6]
Men: (13.397 x weight in kg + 4.799 x height in cm – 5.677 x age in years) + 88.362
Women: (9.247 x weight in kg + 3.098 x height in cm – 4.330 x age in years) + 447.593
Total Daily Energy Expenditure (TDEE) is the number of calories your body requires or burns daily based on your activity levels.
Amount of Exercise/Activity
Description
TDEE/Maintenance
Sedentary
Little or no Exercise/desk job
TDEE = 1.2 x BMR
Lightly Active
Light exercise/sports 1-3 days/week
TDEE = 1.375 x BMR
Moderately Active
Moderate Exercise, sports 3-5 days/week
TDEE = 1.55 x BMR
Very Active
Heavy Exercise/sports 6-7 days/week
TDEE = 1.725 x BMR
Extremely Active
Very heavy exercise/physical job/ training twice a day
TDEE = 1.9 x BMR
So if you are a 6-foot-1, 35-year-old male weighing 95 kilograms and living a lightly active lifestyle, then:
Your BMR = (13.397 × 95) + (4.799 × 185.42) – (5.677 × 35) + 88.362 = approximately 2,052 calories.
Your TDEE = 2052 × 1.375 = 2,821.5 calories.
You need approximately 2,821.5 calories to stay in shape. To lose weight, you must enter a calorie deficit.
Related: Should You Exercise While Intermittent Fasting?
How Many Calories Should You Cut?
Try not to consume less than your BMR. Losing around 1-2 pounds (approximately 0.5–1 kg) per week is considered safe and healthy Attempting to lose more can have severe repercussions.
One pound of fat equals 3,500 calories. As a general rule of thumb, shaving off 500 calories from your daily intake can cause a weight loss of 1 pound per week.
What Should You Eat?
More protein and whole grains: More energy is required to digest or metabolize proteins and whole grains. Also, consuming these foods makes you feel full and can curb your hunger.
Less processed food: A small serving (70g) of French fries has over 200 calories and still doesn’t make you feel full, because of which you might end up ordering more food. By the time you are satiated, you’ll have mostly likely overshot your daily calorie intake goal.
More healthy food: Fruits and vegetables are an excellent option. They are nutrient-dense, have low calories, and are very filling.
Combine with other diets: You can practice intermittent fasting with other weight-loss diets like the keto and low-carb diets. Despite their intense calorie restriction, such diets allow you to meet your daily macro and micronutrient intake goals. Losing fat may be good, but vitamin or mineral deficiency can harm your overall health and well-being.
Related: How long does it take to see results from Intermittent Fasting?
Benefits of Intermittent Fasting
Here are the advantages of practicing intermittent fasting:
Easier weight loss: IF might improve your eating habits. You don’t binge-eat before bed or snack when you are bored at any point when you practice IF. Plus, IF can train your body to use its stored fat. You will experience weight loss even if you don’t restrict your calories. [7] [8]
Reduces insulin resistance: Our food is broken down into glucose and absorbed into the bloodstream. Insulin is responsible for glucose absorption by the body’s cells (they need it to generate energy for cell metabolism). When there is Insulin resistance, the cells cannot absorb glucose easily. Because of this, more Insulin has to be produced, and blood sugar levels increase. Studies have shown that IF can reduce insulin resistance and, as a consequence, reduce the risk of type 2 diabetes. [9] [10]
Reduces inflammation: A study by the University of Toronto showed that IF reduces oxidative stress. This, in turn, reduced inflammation induced by oxidative stress. Inflammation is responsible for several chronic diseases like asthma and arthritis that can be avoided through IF. [11]
Supports brain function: Healthy food gives you more mental clarity and energy. Some studies suggest that IF promotes the growth of new nerve cells and can help prevent Alzheimer’s. [12]
Detoxification: Even your stomach and intestines need to take a breather. With time-restricted eating, it is easier for the body to remove toxins that are generated due to metabolic activities and other external factors.
Improves heart health: IF reduces bad cholesterol and promotes good cholesterol in your body. This can lower your blood pressure and improve your heart health. Improved blood sugar levels and a healthy body weight reduce heart disease risk. [10]
Frequently Asked Questions
Are there any side effects to Intermittent Fasting?
A sudden change in diet and reduced food intake can cause nasty side effects like hunger, headache, dizziness, irritability, digestion problems, fatigue, and dehydration. Some of these may disappear after you get used to the new diet regimen or make changes to suit your needs. However, extreme and prolonged calorie restriction can cause malnutrition.
Is 16 hours the minimum fasting duration?
Sixteen hours is not mandatory for intermittent fasting. There are other variations to choose from. However, you need to fast for at least 13 hours to squeeze every drop of goodness out of it. Plus, 13 hours doesn’t feel long since you will be sleeping through most of it.
What should I avoid doing while fasting?
You should avoid:
Drastic dietary changes without consulting a dietician or a nutritionist
Overeating to make up for the lost meal
Snacks, sugary drinks, and processed food
Not drinking enough water
Eating heavy dinners
Consuming very-low calories and starving yourself
Hardcore exercise if you are in a calorie deficit
Can I exercise while fasting?
Yes, you can. It accelerates fat metabolism and weight loss. However, it is better to stick to low-intensity workouts to avoid side effects like dizziness, fatigue, and low blood sugar. Stay hydrated and try exercising during the eating window.
How long does intermittent fasting take to work?
This depends on your goal, diet, calorie intake, health, sleep routine, etc. Your body takes a few days or weeks to switch to your fat reserves for energy, so don’t step on your scale right away. Within a month, you will have improved gut health. Most people notice weight loss results after 10 weeks. Longer fasting durations offer better benefits.
Conclusion
The number of calories you need to eat during intermittent fasting depends on several factors, including your current physique, lifestyle, and goals. But remember that a significant calorie deficit will make you lose more muscle mass than fat.
Muscles are essential for movement and metabolism. Decreased muscle strength will reduce metabolism and make losing fat much more challenging.
References
Intermittent fasting: The positive news continues – Harvard Health. (2018, June 29). Harvard Health.
Patterson, R. E., Laughlin, G. A., LaCroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., Villaseñor, A., Sears, D. D., Marinac, C. R., & Gallo, L. C. (2015, August). Intermittent Fasting and Human Metabolic Health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212.
Not so fast: Pros and cons of the newest diet trend – Harvard Health. (2017, October 1). Harvard Health.
Wilhelmi de Toledo, F., Grundler, F., Sirtori, C. R., & Ruscica, M. (2020, June 10). Unravelling the health effects of fasting: a long road from obesity treatment to healthy life span increase and improved cognition. Annals of Medicine, 52(5), 147–161.
Calder, P. C. (2015, July 15). Functional Roles of Fatty Acids and Their Effects on Human Health. Journal of Parenteral and Enteral Nutrition, 39(1_suppl), 18S-32S.
Roza, A. M., & Shizgal, H. M. (1984, July). The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass. The American Journal of Clinical Nutrition, 40(1), 168–182.
Klempel, M. C., Kroeger, C. M., Bhutani, S., Trepanowski, J. F., & Varady, K. A. (2012, November 21). Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Nutrition Journal, 11(1).
Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., Panda, S., & Varady, K. A. (2018, June 15). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutrition and Healthy Aging, 4(4), 345–353.
Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018, June). Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metabolism, 27(6), 1212-1221.e3.
Ahmed, A., Saeed, F., Arshad, M. U., Afzaal, M., Imran, A., Ali, S. W., Niaz, B., Ahmad, A., & Imran, M. (2018, January 1). Impact of intermittent fasting on human health: an extended review of metabolic cascades. International Journal of Food Properties, 21(1), 2700–2713.
Mandal, S., Simmons, N., Awan, S., Chamari, K., & Ahmed, I. (2022, January). Intermittent fasting: eating by the clock for health and exercise performance. BMJ Open Sport & Exercise Medicine, 8(1), e001206.
Gudden, J., Arias Vasquez, A., & Bloemendaal, M. (2021, September 10). The Effects of Intermittent Fasting on Brain and Cognitive Function. Nutrients, 13(9), 3166.
Calories Per Gram Calculator
Are you looking to convert the amount of macronutrients from grams to calories? Look no further! Our Grams to Calories Calculator is a simple and convenient tool that allows you to convert the grams of macronutrients into their corresponding calorie values. Whether you want to track your daily intake, maintain a healthy diet, or achieve your weight goals, this calculator will be your go-to resource.
Calories Per Gram Calculator
Calculate
Clear
Calories Breakdown
Macronutrient
Grams
Calories
Carbohydrates
0
0
Proteins
0
0
Fats
0
0
Total Calories
0
0
Protein and carbohydrates provide 4 calories per gram, while fats offer a substantial 9 calories per gram. This user-friendly macronutrient calculator is here to assist you in computing the total calories derived from proteins, fats, and carbs in any given meal, ensuring an accurate overall calorie count.
Understanding the Conversion: Grams to Calories
Food labels often provide information about the total calories and grams of macronutrients present, but they rarely mention the specific calorie breakdown for each macronutrient. That’s where our calculator comes in handy. By using it, you can easily understand the relationship between grams and calories and learn the conversion rules.
Let’s take a closer look at the calorie content of each macronutrient:
How Many Calories in a Gram of Carbohydrates?
In general, carbohydrates provide approximately 4 kilocalories (kcal) per gram. Simple sugars offer around 3.87 kcal per gram, while complex carbohydrates range from 3.57 to 4.12 kcal per gram. For simplicity, the conversion is often rounded to 4 kcal per gram.
Try Carbohydrate Intake Calculator!
How Many Calories in a Gram of Protein?
Protein also provides around 4 kcal per gram. It plays a vital role in cell structure and function, and you must obtain it from your diet since the human body cannot synthesize all necessary amino acids.
Try Protein Intake Calculator!
How Many Calories in a Gram of Fat?
Among the macronutrients, fat has the highest calorie content. Each gram of fat provides 9 kcal. Fats are essential for various bodily functions, including maintaining cell membranes, regulating body temperature, and aiding in the absorption of fat-soluble vitamins.
Try Fat Intake Calculator!
How Many Calories in Alcohol?
Alcohol contains 7 kcal per gram. To calculate the calories from alcohol, multiply the amount of alcohol in grams by 7. For example, if you have 50 mL of vodka with an alcohol content of 40%, the calculation would be 7 kcal/g × 50 mL × 0.40 × 0.78924 g/mL = 110 kcal.
Gram to Calorie Conversion Table
Convert the macro’s nutritional values by the this calculator precisely.
Gram
Calories
1g
7.7162 kcal
2g
15.43 kcal
3g
7.7162 kcal
4g
23.15 kcal
5g
30.86 kcal
6g
38.58 kcal
7g
46.3 kcal
8g
54.01 kcal
9g
61.73 kcal
10g
69.45 kcal
15g
108.03 kcal
20g
146.61 kcal
25g
185.19 kcal
30g
223.77 kcal
35g
262.35 kcal
40g
300.93 kcal
Understanding Calories: Calorie vs. Kilocalorie
When discussing calories, it’s important to note that there are two main definitions:
Small calorie or gram calorie (cal): This is the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius.
Large calorie, food calorie, or kilocalorie (Cal, calorie, or kcal): This is the unit commonly used in nutrition to express the energy value of food and drinks. It’s equivalent to 1,000 small calories.
In the context of nutrition, the terms “calories” and “kilocalories” are often used interchangeably. So, when using our grams to calories calculator, you may come across both terms referring to the same conversion.
Practical Example: Converting Grams to Calories
Let’s walk through a practical example to understand how to convert grams to calories using our calculator. Suppose we have the following nutritional information for a food product:
Carbohydrates: 25 grams
Protein: 10 grams
Fat: 10 grams
To calculate the total calories in this food product, we apply the appropriate conversion rate for each macronutrient:
Carbohydrates: 4 kcal/g × 25 g = 100 kcal
Protein: 4 kcal/g × 10 g = 40 kcal
Fat: 9 kcal/g × 10 g = 90 kcal
Total: 100 kcal + 40 kcal + 90 kcal = 230 kcal
Therefore, this particular food product contains 230 calories.
Benefits and Applications
Now that you understand how to use the Grams to Calories Calculator,
let’s explore some practical applications:
Following a Healthy Diet: The calculator helps you maintain a balanced and nutritious diet by tracking the calorie content of macronutrients. By knowing the calorie breakdown of your meals, you can make informed choices and meet your energy requirements effectively.
Monitoring Energy Intake: Whether you’re trying to lose, maintain, or gain weight, understanding the calories you consume is crucial. Our calculator enables you to monitor your energy intake accurately and helps you make adjustments to achieve your weight goals.
Supporting a Healthy Lifestyle: By being aware of the calorie content in your food, you can make conscious decisions about your eating habits. Additionally, the calculator provides insights into the calorie content of alcohol, which can be beneficial for those interested in mindful drinking.
FAQs about Grams to Calories Conversion
How many calories are in a pint of beer?
The calorie content of a pint of beer typically ranges from 160 to 180 kcal, depending on the beer type. This estimate takes into account the calories derived from the alcohol content (7 kcal/g) as well as the calories contributed by carbohydrates (4 kcal/g). For example, a pint of 5% beer contains approximately 130 kcal from alcohol and 40 kcal from carbohydrates.
How many grams are in 200 calories?
For carbohydrates and proteins, approximately 50 grams are equivalent to 200 calories. However, for fats, 200 calories would be approximately 22.2 grams.
Why does fat have 9 calories?
Fat contains a higher number of carbon and hydrogen atoms. The bonds within these atoms store more energy, resulting in a higher calorie content. As a result, fats provide 9 calories per gram.
What is the calorie content of 1 pound of fat?
One pound of body fat is estimated to contain approximately 3,500 calories. Therefore, to lose 1 pound of body fat, you need to create a calorie deficit of 3,500 calories. It’s recommended to aim for a healthy calorie deficit of around 500 calories per day to achieve gradual and sustainable weight loss.
Which macronutrient has the most calories per gram?
Fats have the highest calorie content per gram, providing approximately 9 calories per gram. In comparison, both carbohydrates and proteins offer around 4 calories per gram. However, it’s important to consume fats in moderation and choose healthier sources of fat, such as unsaturated fats found in nuts, seeds, avocados, and fatty fish.
Related Calculators:
Wrapping Up
In summary, our Grams to Calories Calculator is a valuable tool that simplifies the conversion of macronutrients from grams to calories. By utilizing this calculator, you can easily understand the calorie content of carbohydrates, proteins, fats, and even alcohol. Start tracking your macronutrient intake, achieve a healthy weight, and make informed dietary choices today!
How to Burn 400 Calories a Day: 12 Effective Ways To Flame Up Your Fitness
Most people want to lose weight but never start their transformation journey because they have no idea how to go about their weight loss goal. On the flip side, some folks spend so much time thinking through choices that they end up with analysis paralysis.
In this article, we will take you through the psyche behind burning 400 calories daily, the results you can expect, the prerequisites you should know about, and the 12 most effective ways to achieve your new goal.
You must enter a calorie deficit to lose body weight. A calorie deficit includes burning more calories in a day than you consume.
But why 400 calories and not 300 or 500 calories?
We are glad you asked. A 400-calorie deficit hits the sweet spot. It is not as intimidating as cutting out 500 calories from your diet. Conversely, it is more effective at helping you improve your body composition than cutting 300 calories, which can be slow. Nonetheless, even the slightest calorie deficit is a good place to start for beginners trying to get rid of their spare tire.
Since shredding 400 calories isn’t an overly ambitious objective, most people can achieve this goal by making small adjustments to their daily routines. Plus, you don’t even need to hit a gym to burn 400 additional daily calories, which is often a bottleneck for folks with a packed schedule. You could burn 400 calories a day by mowing your loan or biking to work.
So, without any further ado, let’s get into the article.
If I burn 400 calories a day, how much weight will I lose in a month?
This is probably the first question that popped into your head after reading this article’s title. That said, it is an excellent question since burning an additional 400 calories daily requires serious effort, and knowing the final result can motivate you when you don’t feel like working out.
According to the Centers for Disease Control and Prevention (CDC), cutting your caloric intake by 500-1,000 calories a day can lead to a weight loss of 1-2 pounds weekly. Plus, staying in this range will keep your physique transformation journey gradual, steady, and sustainable. [1]
You must burn 3,500 calories weekly to lose a pound of body fat. Breaking this into a daily target gets you to cut 500 calories from your diet. Similarly, restricting 400 calories from your diet leads to a 2,800-calorie deficit, which will result in a weight loss of 0.8 pounds per week. Sticking to this regime can help you lose around 3.5 pounds in a month. [2]
Summary: A daily 400-calorie deficit will lead to a 2,800-calorie weekly deficit, helping you lose around 3.5 pounds monthly. However, your gender, age, training intensity, and activity levels can influence your results.
How Long Does It Take To Burn 400 Calories?
The 500-1,000 calorie deficit mentioned above can be achieved by cutting calories from your diet and adding exercise to your daily regimen.
Depending on the type of physical exercise and intensity, you can burn 400 calories between 25 to 60 minutes of continuous work. An exerciser can burn calories more quickly during high-intensity circuit cardiovascular training compared to low-intensity bodybuilding-style resistance training workouts.
That said, no two people will lose the same amount of weight using the same techniques. Your weight loss results will depend on your age, height, weight, gender, activity levels, muscle mass, body fat percentage, and genetics. Meaning your training partner might lose more weight than you following the same techniques.
Men usually lose weight faster than women. Higher estrogen levels lead to greater fat storage among women. Men also tend to have greater muscle mass density, which improves their metabolic rate and spikes their fat loss progress.
Folks that engage in regular exercise usually lose weight faster than sedentary people. Furthermore, advanced exercisers will shed weight and body fat faster than newbie trainers.
Summary: As with the amount of weight you can lose in a month with a 400-calorie deficit, your genetics, age, gender, weight, training intensity, and experience will affect the time it will take to burn 400 calories in a day. However, you can torch 400 calories within 25 to 60 minutes of continuous work.
Prerequisites For Burning an Additional 400 Calories Daily
Knowing about the following things can make your weight loss journey easier:
Know Your BMR
Your basal metabolic rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions, such as breathing, circulation, and cell production. For example, if your BMR is 2,000 calories, it means that your body burns 2,000 calories to sustain itself.
Your BMR depends on your age, height, gender, activity levels, genetics, and target body weight. We will not consider your BMR calories for the sake of this article. You must burn the additional 400 calories through physical activities. Need help to figure out your BMR? Check out our convenient online calculator to find out.
Use Cardio Machines With Monitors For Precise Calorie Tracking
If you hit the gym to achieve a calorie deficit, you should use machines with monitors to track your progress. Spending hours on a machine without a monitor or other method to track your calorie expenditure can leave you confused about your progress. Thankfully, most cardio equipment in the gym, such as the treadmill, elliptical, bike, Stairmaster, and rower, come with a calorie tracker.
That said, the number of calories a 200-pound male burns from running a mile in 10 minutes will be different from the calories a 140-pound lady burns who logs in the same distance. However, a cardio machine will return the same result for both users.
Furthermore, some low-quality machines tend to have uncalibrated monitors, which can give you skewed results. Inaccurate machines can lead you down the incorrect path, which brings us to our next point.
Wear a Fitness Tracker
Although the in-built calorie trackers are great, they are usually inaccurate. A study conducted by Sam Houston State University found that elliptical machines spike the number of calories burned by up to 100 calories for each 30 min of exercise at moderate intensity. [3]
Using a fitness tracker such as an Apple Watch, Fitbit, or a chest strap can better gauge the calories you burn during a particular physical activity or throughout the day. Plus, since these apps require you to input your age, height, and weight, they also give you a fairly accurate reading of the distance you cover while running.
Remember, when using these trackers, you should look at ‘active calories.’ Active calories are the ones you burn through all kinds of movement, from taking the stairs at work to playing with the kids to cleaning out the garage. You should start a workout on your tracker before engaging in physical activity to get more accurate results.
Use Calorie Burning Calculators
Folks that don’t have access to a wearable calorie tracker but want an accurate calorie-burning estimation can use our calorie-burning calculators to measure their fat-loss progress. You can use these calculators to plan your exercise or daily routine to ensure you burn 400 calories a day.
These calorie-burning calculators can also be used to double-check the data from your wearable calorie trackers or the numbers on the machine. A conservative approach to your calorie-burning progress best ensures you are meeting your objectives.
12 Ways To Burn 400 Calories
Given below are 12 effective ways to burn 400 calories in a single day:
Walk More
This is arguably one of the easiest and most convenient ways to burn an additional 400 calories daily. Folks that find intensive physical exercise intimidating should focus on walking more throughout the day to burn an extra 400 calories.
An average 140-pound person will burn 400 calories by walking 10,000 steps a day. Depending on your stride length and walking speed, walking ten thousand steps equates to about eight kilometers, or an hour and 40 minutes walking.
Remember, most of us cannot walk 10,000 steps in a single session. You must break down these steps into 6-8 smaller parts to complete the desired steps. You can schedule a longer 3,000-4,000 step walking session earlier in the day to get a head start.
Going on hikes on weekends is another fun activity that can help you get in the desired 10,000 steps on your rest day. Take your friends or family along with you on your walks, as it can allow you to spend some quality time with them.
Check Out: Calories Burned Walking Calculator: Find Calorie Burn from Walking?
Get Comfortable Doing Your Chores
You must gamify your daily routine if you want to burn an additional 400 calories without hitting the gym. Wash your dishes, mow your lawn, wash your car, scrub your bathroom floor, or do anything that keeps you moving. Time yourself doing these tasks and try to set a new record every time.
It will take an average 170-pound individual around 60 minutes to burn 400 calories mowing his lawn using a power mower. However, the same results can be achieved in under 50 minutes using a hand mower.
Mowing the lawn is an underrated low-impact cardio activity that will help you achieve your calorie deficit goal without stressing your joints.
Check Out: How Many Calories Does Mowing the Lawn Burn?
Play a Sport
Most of us quit playing sports after graduating from school or college. However, this is one of the biggest reasons many people gain weight.
Most sports require intense physical effort, which can help keep you in shape. Plus, playing a team sport can make you feel like a part of a community, which can make you stick to the sport for the long term.
Choose sports that involve a lot of running for optimal calorie-burning effects. For example, an average 180-pound individual can burn 400 calories in 35 minutes playing football.
Check Out: Calories Burned Playing Football Calculator
Running
Did you think we forgot running? No, we didn’t.
Most people have a love-hate relationship with running. However, you are more likely to get hooked on running after you get over the initial hump.
It takes an average 180-pound male around 50 minutes to burn 400 calories while running. He can cover a mile during this period.
If you are not a frequent runner, we recommend starting with shorter runs, like a 100-minute easy jog. Increase the distance slightly after every 4-5 days until you can finish the mile at a comfortable pace.
You could also choose between running outdoors or on a treadmill based on your comfort level. Notably, running outdoors is more challenging than running on a motorized belt.
Check Out: Calories Burned Running Calculator
HIIT Workouts
If your primary goal is to lose body weight, we recommend doing cardio-based high-intensity interval training (HIIT) workouts. These will get your heart racing and will get you to your 400-calorie goal quickly.
HIIT cardio workouts generally involve a 5-10 exercise circuit that has to be repeated 2-5 times. On average, a HIIT cardio workout can help you burn 400 calories in a 25-30 minute session.
You could use HIIT protocols, such as Tabata, AMRAP, ladder, and EMOMs, to increase your training intensity. Ensure that you do not compromise your exercise form while trying to push the intensity, as it can increase your risk of injury.
Check Out: The Best HIIT Ab Workout: Get Ripped Abs in Record Time
Cycling
Cycling is the perfect middle ground between walking and running. It is not as easy as walking or as intimidating as running, and it gets the job done.
An average 175-pound individual can burn 400 calories biking within 35 minutes. You can get it done much faster if you push the pace.
A bike is easy to incorporate into your daily routine. You could bike to work or run some small errands. Furthermore, most cities have biking clubs that go out for a ride on the weekends. Joining such a club can make biking more fun and adventurous.
Check Out: Calories Burned Biking Calculator
Swimming
Swimming is an incredibly effective way to burn calories, especially in the summer when running or cycling outdoors can be challenging.
A 150-pound person will burn roughly 400 calories during an hour-long swim at a moderate pace. Plus, swimming can help in muscle toning and heart and lungs-conditioning.
Swimming is a very low-impact exercise that is perfect for overweight or obese folks. It is much safer on your joints than jogging or running. Put everything you have got into a few laps, and you’ll be gasping by the end of your workout.
The freestyle stroke has the potential to burn the most calories, as it allows you to cover the most distance in the shortest time. However, you should constantly switch between strokes to keep things interesting and challenging.
Check Out: Calories Burned Swimming Calculator
Jump Rope
Jump rope is one of those exercises that looks super easy but will have you begging for mercy by the time you are done with it. Beginners should initially focus on mastering the rope swing and hand-eye-rope coordination. Advanced rope jumpers can challenge themselves with high-skill movements such as double unders and crossovers.
A 170-pound individual can burn around 400 calories in 25 minutes if he jumps between 100 to 120 times within a minute. This makes the jump rope one of the most effective calorie-burning activities on this list.
You could choose between jumping rope for time or setting a rep target for yourself. Choose your jump rope wisely, as it can make a world of difference.
Check Out: Calories Burned Jumping Rope Calculator
Dancing
Depending on who you are, dancing can be the most intimidating or comfortable exercise on this list. Most dancing styles are highly demanding and can help burn a lot of calories in a short period.
Dancing can improve your heart and lung health, increase muscular strength, endurance, and motor and aerobic fitness, improve muscle tone and strength, help with weight management, build stronger bones, and enhance your coordination, agility, and flexibility. Furthermore, dancing is an art form used for centuries to express feelings, emotions, and stories.
Salsa dancing can help you burn about 400 calories per hour.
Check Out: Calories Burned Dancing Calculator
Yoga
Although most people consider yoga a relaxed exercise routine that requires sitting on an exercise mat with closed eyes, it is much more than that. Many yoga poses will send your heart rate through the roof and challenge every muscle, bone, and ligament in your body.
You should opt for Vinyasa yoga if your goal is to burn calories, as it is one of the most intensive forms of yoga. It can help you burn an average of 400 to 500 calories per hour.
Remember, you must perfect your poses to get the most benefit from yoga. We recommend joining a yoga class to learn the basics until you form a solid base and can do it on your own at home.
Check Out: Yoga Calories Burned Calculator
CrossFit
CrossFit involves constantly varied high-intensity functional movement, which can be broken up into three elements: weightlifting, gymnastics, and metabolic conditioning. It makes CrossFit a highly-intensive exercise form, which can help burn a lot of calories in a short period.
Since the CrossFit workouts are so varied, it is difficult to put a number to the calories you can burn during one of the workouts. However, it is not uncommon for an athlete to burn up to 400 calories during a 20-30 minute CrossFit workout.
Check Out: How Many Calories Does CrossFit Burn?
Resistance Training
Bodybuilding-style resistance training isn’t given its due credit when it comes to burning calories. However, a bodybuilder can burn 400 calories within an hour during a free-weight training session.
You must maintain a high training intensity to burn 400 calories in 60 minutes. Resting more than 120 seconds between sets will lower your intensity and hamper your training performance. Remember, compound exercises burn more calories than isolation and machine movements.
Check Out: Calories Burned Resistance Training
FAQs
Is burning 400 calories a day safe?
Yes. Torching 400 additional calories daily is safe. Furthermore, it is below the CDC guidelines, which recommend limiting your calorie restriction to 1,000 calories a day. Burning 400 calories daily can help you lose 0.8 pounds weekly.
Can I burn 400 calories a day without exercising?
Yes. You could burn 400 (or more) calories daily without hitting the gym or even going near your running shoes. An average 140-pound (63.5-kilogram) person will burn 400 calories on average by walking 10,000 steps a day. If you cannot walk 10,000 steps daily, you could instead do all your chores yourself to enter a calorie deficit. Doing one hour of chores burns around 400 calories.
What are some fun activities that can help me reach the 400-calorie burning goal?
Contrary to what most people think, burning calories doesn’t have to be boring. In fact, choosing a boring activity is a sure-shot way of dropping off your fitness routine. You burn calories by engaging in any physical activity; hence you should pick something you can stick to for the long term or at least until you achieve your weight loss goal. Use our calorie-burning calculators to determine how many calories you can burn during your favorite activity within a specific period.
Wrapping Up
Burning 400 calories a day isn’t as difficult as most people make it out to be. Most folks can achieve this goal by following a 45-minute HIIT workout. People that do not exercise can still achieve the 400-calorie goal by adjusting their schedule to add an outdoor run, walking 10,000 steps, or doing daily chores like mowing the lawn, cleaning the house, and doing the dishes.
You must, however, remember to maintain a calorie deficit if your goal is to lose weight. Burning 400 calories and eating 500 calories over your maintenance calories will get you nowhere.
You could switch between the 12 calorie-burning methods mentioned in this article to keep your daily regimen interesting. We recommend using a wearable tracker like an Apple watch or a chest strap to get accurate results. So what are you waiting for? Put on your shoes and let that fat melt off. Best of luck!
References
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Glave, A. & Didier, Jennifer & Oden, Gary & Wagner, Matthew. (2018). Caloric Expenditure Estimation Differences between an Elliptical Machine and Indirect Calorimetry. Exercise Medicine. 2. 10.26644/em.2018.008.
How to Eat Clean Like A Professional Bodybuilder
Having a healthy diet is one of the most impactful things you can do for your fitness.
Other than time spent in the gym, a healthy diet is the best way to promote your overall health and muscular conditioning. Supplements can be deceiving and many packaged foods at the supermarket are loaded with artificial colors and ingredients that can make you feel bloated and sluggish.
If you’re looking for inspiration on how to get started with clean, healthy eating that promotes fitness, look no further. Here’s a quick grocery list of 10 foods to help get you started with shopping and eating clean like a professional bodybuilder.
10. Dark Leafy Greens
Dark green vegetables, such as kale, broccoli, collard greens, and spinach, are extremely nutrient-rich and low in calories. They act as a great supplement or base to a heartier plate of chicken or fish. These are probably the best natural source of things like vitamin A, vitamin C, iron, fiber, vitamin K, folic acid, and so many others. It cannot be overstated what an essential source of nutrients these are in your diet.
Recommendation: Keep a bag of kale or a bag of broccoli in the fridge at all times. The kale makes a great base for a salad, while the broccoli works great in a veggie stir fry. Or switch it up based on what you like!
9. Eggs
Eggs are a versatile, protein-rich food that can be incorporated into almost any meal you could think to make — so use them! Eggs are a bodybuilder’s staple for good reason. They pack a huge punch in terms of protein (which allows your body to build muscle) without having too many calories. They’re also a great option if you’re trying to avoid an unhealthy breakfast. Eggs are completely natural — no saturated fats or unhealthy additives to slow you down.
Recommendation: Keep a carton of eggs in the fridge. You can have them for breakfast or add them to a shake for a quick protein boost.
8. Wild-Caught Fish (Salmon, Cod, Tuna)
Fish are an essential source of omega-3 fatty acids and a core component of any pro’s diet. Fish that is caught in the wild tends to have the highest amount of omega-3s, so aim for that if possible. Salmon has a higher fat content than other types of fish and can help you feel fuller for longer, potentially staving off cravings.
Recommendation: Keep salmon, cod, or tuna in the fridge and have once a week. You can bake or pan-sear as an entree, have it over rice, or put it in a salad.
7. Quinoa or Brown Rice
These grains (okay, quinoa isn’t technically a grain) make a great healthy base for a meal. They’re high in amino acids, which are essential for building muscle. If you like both, great, if not, you can easily substitute one for the other. These are also a versatile “building-block” type food like eggs that can easily be combined with other healthy foods for clean, healthy eating.
Recommendation: Keep a bag of quinoa or brown rice in your pantry. You can have chicken or fish over rice or put the rice into a salad with leafy greens — the possibilities are endless.
6. Chicken
Chicken is another bodybuilding essential. It has an astronomical protein-level for something with a comparatively low amount of fat. Again, the key here is to pick foods that can help you avoid the additives, oils, and unhealthy fats associated with processed foods. Cooking your own chicken at home with vegetables, lentils, quinoa, or brown rice is a filling, protein-rich meal.
Recommendation: Keep chicken in your fridge to have for dinner throughout the week. Combine with brown rice, collard greens, quinoa, or broccoli for a healthy dinner.
5. Dry Beans and Peas
Things like black beans, pinto beans, split peas, and lentils are all great additions to a bodybuilder’s diet. They’re easy to combine with a healthy source of protein like fish or chicken to create a meal. They’re also rich in iron and zinc which can increase joint strength.
Recommendation: Keep two bags of your favorite type of beans or peas in the pantry. They make a healthy, filling side in any meal that will keep you from snacking on unhealthier foods.
4. Greek Yogurt
An essential snack food for when you’re in-between meals, Greek yogurt is a healthy and filling option that promotes gut health and the absorption of other nutrients and minerals. Not to mention Greek yogurt is an essential source of protein.
Recommendation: Keep a pack of your favorite Greek yogurt in the fridge for snacking. You can add honey or some walnuts to add flavor and texture.
3. Olive Oil, Avocado Oil (Oils > Butter)
Try to avoid butter, which is high in saturated fats. Opt instead for cooking with olive oil, avocado oil, or another type of cooking oil.
Recommendation: Keep your favorite type of cooking oil in the pantry instead of using butter to reduce saturated fat consumption.
2. Fruits
There are a lot of different categories of fruit, but pretty much all of them are great for you. Apples, bananas, pears, and berries are high in natural sugars but ultimately much better for you than any artificially sweetened snack.
Recommendation: Keep one or two types of your favorite fruits in the kitchen to snack on, use in a salad, or make a smoothie.
1. Whey Protein
Probably the most popular protein additive in the bodybuilding world. Whey protein is clinically proven to increase gains and help the body develop muscle mass faster.
Recommendation: Keep whey protein in the kitchen. You can add it to tea, water, or as part of a healthy smoothie.
Calories Burned Playing Video Games Calculator
The average person weighing 175 pounds burns 32 – 1936 calories per hour playing video games, the calories burned depends on the your weight and the type of games you are playing. Video games are notorious for being known for providing very little physical activity and virtually no benefits. However, some video games on the…
Calories Burned Playing Video Games Calculator
The average person weighing 175 pounds burns 32 – 1936 calories per hour playing video games, the calories burned depends on the your weight and the type of games you are playing. Video games are notorious for being known for providing very little physical activity and virtually no benefits. However, some video games on the…
Best Ways To Make Calorie Counting Easy & Simple For You
Boost your weight loss with calorie counting made easy.
We all seek the best for our weight loss but calorie counting can be a pain in the you know what. When it comes to fat loss and working to maximize our efforts, we need to make sure that we know exactly what we’re doing and what we are consuming. At the end of the day, more calories out over less calories in is how you get those weight loss results, so by putting an emphasis on calorie counting, and making it as easy as possible, those weight loss and body composition change results are right around the corner.
But it can be a pain to have to count and constantly feel the need to keep up with recording every single calorie going into your body only to have to record every calorie that leaves. Being strict and diligent with your calorie counting is important, but if you don’t enjoy the weight loss process, then it can just become debilitating.
So, while this is an effective strategy for weight loss and keeping yourself accountable to your weight loss efforts, you don’t have to be under the spell of calorie counting. You should be in control because when you feel like you are doing everything you can to see the best gains to those desired results, you are way more likely to succeed.
Let’s talk calorie counting and see just what makes this strategy so important for your long-term goals. With the right approach and how best to make this as easy as possible, you will feel less stress and can better tackle all of those calorie counting wants and needs no problem.
Why Calorie Counting Matters
Calorie counting is important because it ensures that you are eating the right amount without taking in too many calories. In order to lose weight, you need calories out to be greater than calories in (1). We know you know this, but a refresher never hurts.
Too many people think they are eating less calories because they are eating a so called “healthy” food. But even the healthiest of food has calories and eating clean and smart doesn’t work as intended if you stuff your face and take in too many calories. With an emphasis on calorie counting, you can better tackle all of those weight loss goals while enjoying the entire process (2).
Best Ways To Make Calorie Counting Easy
This approach to weight loss can seem like a pain but by making calorie counting easy on yourself, you can easily tackle those goals. Plus, you will feel more inclined to do it if it is easier and more accessible to you and all your goals.
Meal Prep
By meal prepping and having your food made in advance, you can count calories ahead of time to know exactly how many are in each meal. This makes sure that you don’t have to count every single meal and by putting the effort in up front, it will better pay off in the long run (3).
Properly Read The Nutrition Label
We know you know how to read a nutrition label, but always double check the serving size and calories per serving because this is where you could run into some problems. Misreading or missing something on the nutrition label can hurt your gains and potentially lead you down a road of despair. Remember what to look for and don’t be afraid to double or triple check (4).
Don’t Focus On Every Single Detail
You do not have to focus on every single detail of calories and by allowing yourself a little freedom, you allow yourself the ability to enjoy the process without stressing. These labels are not exact and nor should your plan be. Nothing is perfect and while we all want to hit a set number of calories right on the nose, it just isn’t possible. Give yourself some leeway and understand that counting calories lives in a range, not as an exact science.
Use An App
There are great apps out there that can help track your calories so you have a convenient way to do so. By using these apps and having all of this information on your phone, you reference it easier and keep it as organized as possible. Also, these apps tend to have libraries of sorts where each food and their respective amounts of calories can be easily referenced. Looking into these apps and seeing which ones may be of assistance to you can be a game changer when it comes to your goals.
Stick To A Routine
By sticking to a routine, you can better tackle any of those goals you want to. Plus, by eating the same, or at least similar food, you don’t have to constantly be checking your calories because you will roughly know the amount each time. So, by sticking to a routine, you can better structure your day and allow yourself to more easily count those calories.
Know It Takes Time
As with all forms of dieting and losing weight, just know it takes time. With a focus on too much at once, it can feel overwhelming, however, it just takes time to see those results. If you understand this fully, you can enjoy the process, embrace the speed bumps when they come your way and better tackle those goals as you look to see only the best results possible.
Wrap Up
Counting calories can be challenging but it isn’t impossible and should be made easy for you. With the right approach and full understanding of how best to count your calories, you can better prepare yourself for the road ahead and this weight loss journey you’re about to embark on. Taking the right steps to feel as secure as possible with your weight loss transformation requires diligence when it comes to calorie counting, but when made easy, all of those goals are entirely possible.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Howell, S.; et al. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Harvard Medical School (2020). “Calorie counting made easy”. (source)
Ducrot, P.; et al. (2017). “Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults”. (source)
Goyal, R.; et al. (2018). “Food label reading: Read before you eat”. (source)
Pocket Guide To Calories, Basal Metabolic Rate & Intake Requirements
Everything you need to know for your bulking and cutting needs.
For so many of us, we have that image of what we want to be. Those of us bodybuilders have that image for what we want to look like. But it can be a real challenge in getting there. Having the expertise to know what to do and how to do it. Sure, reading about fellow bodybuilders and athletes is a great tool, but what works for them may not work for you. That can be discouraging.
However, if you take these components and break them down into only the essentials, you clear out the clutter that can overwhelm you. When it really comes down to it, there are only a handful of things that matter and each is manageable in efforts to get you to your goal. Between calories, basal metabolic rate, and daily intake requirements, with the right understanding, you will definitely be on your way to reaching those goals.
Let’s take a look at this pocket guide for calories, basal metabolic rate, and daily intake requirements as we try our best to break down only the essentials, so you feel as though it is accomplishable. Because it is. It just takes a bit of time and understanding to really get there.
Let’s Talk Calories
A calorie is a way to measure energy expenditure, as well as stored energy. Carbs, protein, fats, fiber, among others, release energy through your metabolism, and in reaction with oxygen, energy is released. Kilocalories are referred to as calories in your diet, being those calories you eat, and calories through exercise, being those you burn away (1).
When it comes to your daily calories and caloric intake, it is important to understand that this is totally dependent on a number of factors: age, gender, activity level, genetics, and so on. We’ll look at this from three different activity levels being sedentary, moderately active, and active.
According to the United States Department of Agriculture Food and Nutrition Service, sedentary adults between the ages of 19-50 years old would require on average around 2,400 calories for men and 1,900 calories for women. Moderately active men would average around 2,600 calories while moderately active women are around 2,100 calories. Moving into the active territory, they define this as walking more than 3 miles per day at 3 to 4 miles per hour, with light physical activity associated with the typical daily activity you already partake in. In this case, men would require around 2,900 calories and women average to about 2,300 calories (2).
What Is Basal Metabolic Rate?
Your basal metabolic rate is the total number of calories needed to function on a daily basis. This includes things like circulation, breathing, nutrient processing, protein synthesis, among others. This means ultimately that energy is used only to maintain vital organs. This works in tandem with your resting metabolic rate which measures the number of calories burned at rest (3).
A popular way to measure your basal metabolic rate is through the Harris-Benedict equation. The end result is the number of calories needed to maintain your current body weight based on sex, height, weight, and age requirements (4). This came from a study conducted by James Arthur Harris and Francis Gano Benedict and is a popular way to calculate this.
Harris-Benedict Equation
Men: BMR= 66.5 + 13.8(weight) + 5.0(height)- 6.8(age)
Women: BMR= 655.1 + 9.6(weight) + 1.9(height) – 4.7(age)
Important Daily Intake Requirements
We’ve already covered calories and how important it is to figure out your daily caloric intake. But to go further, let’s take a look at those vital macronutrients in protein, carbs, and fat. Macronutrients are those nutrients that we need in larger quantities to provide support for energy, metabolism, muscle growth, and overall development. As our body’s primary source of energy, these are needed in larger quantities to make up the majority of the calories we consume.
Protein
When it comes to fulfilling our protein needs, we need to remember that there are many ways to get protein into our bodies. For healthy adults, the recommended daily intake is 0.8-1.0 grams of protein/kg body weight (4).
Whole foods are always the way to go, and even those on a vegan diet can get adequate amounts of protein. But protein powders are a solid way to get that vital protein into our bodies, and with both whey and non-dairy proteins, everyone can benefit from a great protein powder (5).
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Carbohydrates
When it comes to carb and carb sources, it is important to know that carbs are not bad. A common myth around nutrition is that carbs are stored as fat and will then only increase your body weight and reduce definition. Carbs are vital for a number of functions and must not be forgotten in your diet. It is recommended that the daily carb intake be around 45 to 65 percent of your total daily calories (4).
Fats
Fats are another thing that have a bad reputation but knowing there are different kinds of fats is very important. Fats are used for a number of bodily functions and neglecting them would be a terrible disservice to your overall health, wellness, and performance. Daily fat requirements are around 30% of your total day’s calories (4).
Why All This Matters
The amount of calories you consume, your basal metabolic rate, and your daily intake all contribute to your health, performance, and goals being met. Eating enough in the day is important and while it is easy to starve yourself and feel terrible throughout the day, you are hurting your gains, despite what you may have heard. Knowing the ins and outs of these three important components can lead to effective cutting and bulking, while also aiding in a better lifestyle overall.
Wrap Up
This pocket guide for calories, basal metabolic rate, and your daily intake requirements will provide the blueprint for what you need to know to get started. Having the tools is half the battle and once you know what to, you can finally go and do it and see those desired goals become reality.
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*Images courtesy of Envato
References
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
United States Department Of Agriculture Food and Nutrition Service (2011). “Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level”. (source)
McMurray, R.; Soares, J.; Caspersen, C.; McCurdy, T. (2015). “Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective”. (source)
Kansas State University. “What are My Calorie, Protein, Fat, & Carbohydrate Needs?”. (source)
Cintineo, H.; Arent, M.; Antonio, J.; Arent, S. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
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