Calorie Calculator

Total Daily Calorie Intake: The total number of calories you consume in a day depends on various factors such as age, gender, weight, height, and activity level. However, a general guideline is to consume an appropriate amount of calories to maintain a healthy weight and support bodily functions.

Macronutrient Distribution :

• Fat : Fat should typically account for 20% to 35% of your total daily calorie intake. Healthy sources of fat include avocados, nuts, seeds, and olive oil.
• Cholesterol : It's recommended to limit cholesterol intake to less than 300 mg per day. High cholesterol foods include egg yolks, organ meats, and full-fat dairy products.
• Carbohydrates : Complex carbohydrates, such as whole grains, fruits, vegetables, and legumes, should make up about 45% to 65% of your total daily calorie intake.
• Protein : Protein should comprise around 10% to 35% of your total daily calorie intake. Good sources of protein include lean meats, poultry, fish, eggs, tofu, legumes, and dairy products.

Calories for Fat Loss :

To lose one pound of fat, you need to create a calorie deficit of approximately 3500 calories. This means consuming fewer calories than your body expends over time.

A safe rate of weight loss is generally considered to be about 1 to 2 pounds per week, which would require a daily calorie deficit of 500 to 1000 calories. It's important to approach weight loss gradually and sustainably, rather than aiming for drastic calorie reduction which can be harmful to health. Remember, individual calorie needs may vary, and it's always best to consult with a healthcare professional or registered dietitian to determine personalized nutrition recommendations based on your specific circumstances and goals.