Healthy Food

Fitness Calculator – Steps to Calories

Fitness Calculator – Steps to Calories, when it comes  to the body shape, you will be really selective in deciding your food portion. However, have you known about the calories contained in your daily food? Well, here you will know barely about it detailed with information and tips to maintain your body weight.

Even, fitness is your regular activity to reduce calorie, you still need monitor it well. The effects of a diet or exercise program can only be monitored if you have accurate biometric data. This article will help you to calculate the Body Mass Index (BMI), waist to high ratio, percent body fat, and thin body mass.

You also get daily estimates of your calorie and protein requirements based on activity level. It’s a good idea to record the measurements once per week to track your progress. If you store data in a spreadsheet (eg MS Excel), you will be able to create a graph to see trends more easily.

What is calorie?


Calorie is a unit to measure the energy the body needs in doing the activity. If the calories we eat are bigger than the ones we use to move, those calories will be converted into fat that is stacked in our body.

Well this time will explain how to calculate your daily caloric needs and calculate the calories, so you can adjust your diet and healthy lifestyle.

The number of calories in the food we eat and the amount of calories we use determines whether we will lose weight or gain weight. The extra calories we consume are generally stored as fat in our bodies.

To maintain a stable weight, the number of calories in our diet should be equal to the number of calories we use through exercise, waste removal, body oil, or use for renewal of skin, hair, nails, and other organ cells. To lose weight, we must consume fewer calories than our body needs so that the body fat that we save is used to meet the needs of our portion of caloric content.

It is advisable to consult a doctor or dietitian before starting any diet, especially if you are on medication.

Calories Required to Your Body

calorie in our body

The number of calories your body will have on each person may vary based on the gender, age, and activity level of the person. For example, children 2-8 years old need 1000-1400 calories to differ from the needs of active adult women 14-30 years old who need 2400 calories.

Another case with women aged 14-30 years and less active, the calories needed around 1800-2000.

Men aged 14-30 years and the activity is quite heavy, the calories needed is 2800-3000. But if less active then the required calories are 2000-2600. While in women and men aged over 30 years and still quite active, the calories needed are 2200-3000 calories per day.

However, if at that age the activity has been reduced or not much move, then the calories needed only 1800-2200 calories.

Excessive calorie intake can turn into body fat which will be stored into fat cells or adipose tissue. However, if you reduce your caloric intake or more calories burned than the incoming calories, then the fat will decrease and the fat cells will back shrink or shrink. Reduce your calorie intake if you want to lose weight.

But remember that if you consume too few calories, it is also not good. Lack of calories can cause some side effects, such as fatigue, diarrhea, nausea, or constipation.

Then, how to reduce calorie intake? Eating a low-calorie diet can help you feel full without the lack of calories your body needs every day.

In addition, the body needs protein to nourish muscles and to produce hormones. Essential fatty acids are needed for cell replication and to maintain the structure of the nervous system.

Therefore, any calorie reduction should be achieved by reducing saturated fat and carbohydrates.

Diet should always provide adequate amounts of protein and essential essential fatty acids. The body requires at least 15 grams of essential fatty acids per day, which can be obtained by eating meat, fish, beans, and flaxseed.

How to Calculate Calorie Needs

calorie calculator

Many ways people do to find their ideal weight. The most common way is to reduce the height by 110. So suppose your height 180 cm means your ideal weight is 70 kg.

Although this method is very easy, in reality this way is considered less accurate. WHO or the world health body suggests a way to determine your ideal weight based on BMI or Body Mass Index (BMI). And this is the guide:

BMI is <18 you are too skinny

BMI is between 18.5-22.9, this is ideal

BMI is between 23.0-26.9, this is overweight

BMI is between 27.0-35, this belongs to the category of obesity

BMI is between> 35, this belongs to the category of morbid obesity which means it can cause death.

Well, how to calculate your BMI? Simply, all you have to do is divide your weight in kg by height in the squared meter.

Ideal Weight = Weight (kg) / (height (m) x height (m))

Suppose your weight is 90kg and your height is 165 cm means your BMI is 90 / (1.65 x 1.65) = 33 means you are in the obesity category. So, now you can check your BMI. After knowing how to use BMI calculator to know your Body Mass Index, it does not mean your diet program starts just like that.

Did you know that you should ‘cut’ or reduce at least 3000 calories to reduce 1 kg of body weight alone? Well, how do you determine the target calorie repetition before calculating your daily caloric needs?

  1. How to Calculate Daily Calorie Needs

Everyone has different daily caloric needs, depending on BMI and the type of activity. The easiest way to find out your daily calorie needs is to use a Calorie Calculator. How to use it is almost the same as using BMI Calculator. The information you need is:

  • Weight
  • Height
  • Age
  • Gender
  • Activity type

This type of activity also determines the daily caloric needs. For example, people who sit around require less calorie intake than people who exercise regularly. When calculating caloric needs of Health.Kompas version, then the activity type is grouped into:

  • More sitting
  • Light activity (1-3 times a week)
  • Medium / moderate activity (3-5 times a week)
  • Very active (extra weight exercise)

Well, after entering the information above, it will display information about daily caloric needs and your Body Mass Index classification. Then, what next?

  1. How to Use Information from Calorie Calculator

Information on caloric needs helps you to determine your weight loss goals. For example, if your current calorie requirement is 1,800 calories, then you should consume less than 1,800 calories to lose weight. Instead, you should consume more than 1,800 calories to gain weight.

After calculating the caloric needs, then the next step is to plan dietary changes aka diet, and plan regular exercise. Keep in mind that exercise should be a mandatory part of every diet plan, so that your target is reached to the maximum.

Logic like this: If you have been accustomed to consuming 1,800 calories, then by removing 500 calories per day, you need at least 6 days to lose 1 kg of body weight. That is, you are only allowed to consume 1300 calories.

This is not an easy job. If your diet plan is wrong, consequently you will lose strength, due to dietary changes drastically. Unlike the case if you help him with sports. So, make it reasonable.

  1. How to calculate Basal Metabolic Rate

It is to calculate the caloric needs at rest as well. You are recommended to use the Harris-Benedict formula:

Male BMR Formula = 660 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)?

Calculate Number of Your Calories Daily

Daily calorie count = BMR x activity level

To get an activity level grade, match your personal conditions based on the parameters below:

Little move or never exercise = 1.2

Fairly active and exercising 1-3 times a week = 1.375

Active and exercising 3-5 times a week = 1.55

Very active and frequent exercise (6-7 times a week) = 1.725

Extra active (very hard exercise, up to two times a day) = 1.9

Your body needs energy to perform daily activities. This energy comes from the food we eat, where it is measured in calories. The energy balance between what is eaten and what has been issued can determine whether your weight will rise or fall. It may look simple, but the metabolism of the human body is more complex.

Fats, proteins, and carbohydrates all have different nutritional functions. All three types of macronutrients are metabolized by the body and converted into weight with different levels of efficiency.

To determine your daily caloric needs accurately, enter the weight, age, height, gender, and input goals you want to achieve now and estimate your activity level into the above calculator. The results will show you how many calories you need to keep your weight, lose weight, and gain weight according to your current physical condition.

There are many formulas to calculate daily caloric needs, which we use here is Mifflin – St Joer Formula, The ADA (American Dietetic Association) states this formula is the most accurate calorie calculation formula.

Tips Keeping Ideal Body Weight With Low Calorie Food

low calorie food

In doing exercise and fitness, you really need energy from the calories. However, you need to control the food you consume in daily life with low calorie. It really helps you to maintain your body weight and the calorie intake inside of your body.

So, starts from now, let you control your food and exercise program as well as diet program. Here are several tips regarding to maintain body weight with low calorie food.

Each food contains the calories needed for the body. But if the number of calories that come in more than the number of calories burned it can result to increased body weight. If you want to lose weight or keep your weight ideal, you need a low-calorie diet to balance the amount of calories you get and the amount of calories your body needs.

Speaking of body weight, it turns to what you eat. If you eat high calorie in your food,  your exercise and fitness activity do not have meaning at all. So, here are some low-calorie foods that are well consumed to maintain weight.

  1. Vegetables and fruits

It is common knowledge that fruits and vegetables are two types of healthy foods and certainly good for the body. These foods also contain calories that average less than 100 calories per serving. For example broccoli, carrots, cucumber, cauliflower, celery, tomatoes, and cabbage.

As for fruits that contain approximately 100 calories per serving serving is avocado, grapes, papaya, oranges, kiwi, pineapple, strawberries, and watermelon. For a snack, eat a cup of wine is healthier than a raisin because the calories in a cup of wine is equivalent to a quarter cup of raisins. Thus, eating wine will make you more hungry.

  1. Nuts and seeds

In addition to vegetables and fruits, nuts and seeds also include low-calorie foods. For example, a handful of almonds contain only about 80 calories, otherwise consuming 10 pistachio nuts only give calories about 40 calories.

If you are hungry between meals, you can consume very low-calorie popcorn as long as no butter or sugar is added. Three and a half cups of popcorn contain only 100 calories.

  1. Fish

Fish is also included in low-calorie foods, which is about 90-200 calories per 84 grams or 3 ounces. For example salmon, cod, and tuna. Make sure the fish consumed is processed in a healthy way also is sauteed with a little oil or steamed. Avoid frying crisp fish.

If you do not like to eat fish, other types of low-fat meat is white meat like chicken breast. Make sure you remove the chicken skin is high calorie and low nutrition.

So, this is so clear, right? You can run your diet program together doing fitness and other activities. Hope this article of Fitness Calculator – Steps to Calories can help you more.

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