Introduction to Calories

What are “calories” and what does it really mean to me as a living breathing creature on planet earth? Put simply, calories are a unit of energy. So when you eat that apple in the morning, you’re consuming energy. There are different forms of measuring energy, in science, we can convert calories into joules, electron volts and even watts, but that isn’t our purpose right now.

Since you are looking for how calories can serve us as a weight loss “plan” or for dieting, you must understand some important concepts about food consumption and calorie intake as well as calorie usage. Fortunately, just about everything you do uses energy to some extent that means even as you are reading this, you have likely burned some calories. This is an important thing to understand while you are pursuing your diet goals because the fact is no weight can be lost if you are taking in more than you are putting out.

How Calories Relate to Losing Weight

So you have been trying to lose weight but really don’t know where to start. Knowing and understanding the importance of food calories is a great way to start. Ultimately, any diet plan that works will make sure that you are losing more calories than you are gaining. It doesn’t matter if this is a crash diet or even big branded diets like Nutrisystem or Atkins. You’ve probably heard of the concept “counting calories” before. It may be nerdy, obsessive and difficult to maintain but it absolutely works wonders when it comes to fat loss. The point is that you need a solid plan that will work long term and this is where it starts.

“Calorie Counting”, BMR & RMR and What You Should Know

What Are People Doing Counting Calories?

Calorie counting is the process or idea of keeping track of your calories in a journal or a log. It goes a bit deeper than this, but the point is to be able to meet your personal daily caloric goal (everybody is different). There is a certain range of calories you need to intake, to maintain your weight because your body naturally expends this energy just to survive as a human so to speak. This is called your Basal Metabolic Rate (BMR) – related to Resting Metabolic Rate. So if you consume less than what your body requires, than those calories will then be “burned” or lost as fat.

How Many Calories to Maintain My Weight

The truth is, there is no 100% accurate way to tell what your BMR is. However, there are a few formulas that will help you predict what your BMR could be to such precision that it’s suitable for dieting purposes. Depending on your height, age, weight and activity, individual results will vary. The first formula is called the Harris-Benedict equation. This became obsolete in 2005 when MD Mifflin and ST St Jeor produced a more accurate equation. This does not take into account lean body mass, so this applies more to the general audience of people. There are formulae based on LBM, which could produce a more accurate for athletes and those with high physical activity.

Harris Benedict Equation for BMR

MD Mifflin and ST St Jeor Equation for BMR

Katch-McArdle Formula (LBM)

Cunningham Formula (LBM)

To save your time, we’ll spare you the high school math lesson and let you calculate your BMR below using our exclusive tools just by plugging in a few things about yourself.

Calorie & BMR Calculator, Counter & Food Charts


Calorie Calculator

BMR Calculator

Use our exclusive BMR Calculator to find out how many calories you need to maintain your weight instantly. Just enter your age, height and weight.
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Food Calories Charts

Common Food & Calorie Charts

View, browse and search nutritional food and caloric information & charts on every day foods that you eat during breakfast, lunch and dinner.
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Calorie Counter

Calorie Counter & Diet Tracker

Use our exclusive Free Calorie Counter tool to log your daily nutritional information and track your diet and weight loss progress.

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About Food Calories & Nutrition Labels

Food energy is what you obtain through respiration when you eat food. The energy released will then be used for normal bodily functions like brain metabolism, lung and liver processes and more. Any edible products labeled as “food” in the United is required by the Food and Drug Administration to provide a nutrition label with various important contents about the contents of the food product. One of which, is exactly how many calories it contains.

Common Foods’ Calories Chart

Food Serving Fat Proteins Calories
Coffee 1 Cup (8 oz) 0g 0g 2
Orange Juice 249g (~ 1 cup, 8.7 oz) 0g 0g 134
Cinnamon-Raisin Bagel 1/2 Bagel 1g 6g 156
Apple w/ Skin 1 Apple 0g 0g 65

Browse & Search More Food & Nutrition Information at our Food Calories Database.

How Can I Create a Great Plan to Lose Pounds?

Weight Loss Success Comes With Preparation and Planning First

Building a great plan is the key to success. Nobody likes the work, but everybody loves the reward. You can’t achieve success without putting in hard effort first, just like anything in this world. Dieting happens to be a lot more difficult than most things and in fact, 50% of the success, is completed when you have a great plan to follow. The other half, is just committing to your plan. Nobody ever got anywhere in the world doing nothing for something. Put in the work first and then reap the rewards later should always be your mentality. We’ll show you how a great plan is built, and help you build your own personalized plan for free!

Consider Your Health When Using Diet Programs, Products or Services

Before using any weight loss program, you should talk to your personal physician. Some plans, ideas, and “diets” in general that are shared on the web may be a health hazard to you. Although we may review or reference to these products, or services, it may not be right for you. On the other hand, it could be the perfect plan for your diet. In either case, it’s better to consult your physician first.

Exercise, Healthy Habits & Good Nutrition

While on any diet plan, we highly recommend an exercise regimen. Not only is it healthy for your body, it will help in your muscles and organs use the food energy you are consuming. The good fats, proteins, carbs and vitamins will ultimately go to help improve your bodily functions. With this in mind, if you are still committed, then you are well on your way to a successful diet.

Help Me Create a Calorie Diet Plan, I’m Ready to Lose Weight!

CaloriesToLose Diet & Exercise Planner

You can create your own personalized calories diet plan within just a few steps, thanks to our Diet Planning Tool. Be ready to answer a few basic things about yourself, your diet goals and daily habits. After completing the quick steps, you can generate a diet plan that suits your BMR or caloric needs. If you’re looking for a quick plan, you can find healthy sample diet plans for 500, 1000, 1500 and 2000 calories in our Calories Diet Plans page. Be sure to use all of our frequently updated tools and great resources on this website.

We wish you the best of luck, cheers to your future success.

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