Calorie Deficit Calculator with Exercise
Calculate your Daily Calories intake and also how many calories are needed with exercises with our New and Free Calorie Deficit Calculator with Exercise. This is the most user-friendly and easy-to-use Calorie calculator with exercise you can find.
Calorie Deficit Calculator with Exercise
Calorie Deficit Calculator with Exercise
Exercise Intensity (METs)
METs or Metabolic Equivalent is a term to measure your metabolic rate on the basis of the tasks you are doing.
For example, When you are sitting idle, Your MET should be around 1. Likewise, When you are Running or Cycling Your MET increases to around 8-9.
| METs Levels | METs | Activities |
|---|---|---|
| Sedentary | 1-1.5 | Sitting still, Laying down |
| Light intensity | 1.6-3 | Standing Still, Walking at normal pace |
| Moderate intensity | 3-6 | Fast Walking, Cleaning floors, vacuuming |
| Vigorous intensity | 6+ | Standing Still, Walking at a normal pace |
How to use this Calorie Deficit Calculator with Exercise
Here is the user-friendly guide which will help you Calculate your calorie intake according to your exercise level with the ‘calorie deficit calculator with exercise’. Here are the steps to follow:
- Enter your required information including your age, weight, height, and gender.
- Select your activity level from the drop-down menu. (You can fill choose the activity level you are already doing to see your Current Calorie Intake which is required + You can choose the activity level which you want to do or planning to do in the future, to estimate how many calories you required with that).
- Fill in the duration of the exercise in minutes which you want to do.
- Choose the Exercise Intensity or Metabolic Equivalent(METs). (Choose your METs according to the provided MET chart Above).
- Click the “Calculate Calorie Intake” button to determine your recommended daily calorie intake and “Calculate Calorie Intake with Exercise” to get your desired calorie deficit intake which you needed with exercise.
- Review your results and adjust your exercise or calorie intake as needed to achieve your weight loss goals.
How does this Calorie Calculator with Exercise work
No matter what you do in your life, Health should always be the priority over wealth. And monitoring your calorie intake plays an essential role when it comes to Healthy Lifestyle. To help your life to be a little easier, This ‘calorie deficit calculator with exercise’ will help you to determine how many calories you need to consume in a day normally to survive and how many calories you need to intake on the basis of your current and future goal depending on the exercise live.
We made sure that you can easily calculate all of these even when you are not aware of the technical terms. We tried to make it as user-friendly as possible. I searched a lot and there are many Calories calculators available on the Web for different users. However, I never found one which is easy to use. All of them are complicated and I see a lot of people struggle to understand how they work.
This ‘Calorie Calculator with Exercise’ calculates your Basal Metabolic Rate (BMR) based on your weight, height, age, and gender, and takes into account your activity level. It also calculates the calories you burned during exercise based on your exercise duration and intensity (METs).
What is Basal Metabolic Rate (BMR)?
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain its basic functions like breathing, blood circulation, and cell production. BMR is calculated on the basis of a person’s weight, height, age, and gender. However, Keep in mind this is an estimate and this calculation is limited. It doesn’t consider muscle mass and genetics.
There are different formulas to calculate BMR, and the most common ones are the Harris-Benedict formula and the Mifflin-St. Jeor equation. This ‘Calorie Deficit Calculator with Exercise‘ calculator is using The Harris-Benedict equations to calculate BMR:
BMR For Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
BMR For Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
What is Caloric Deficit?
A calorie deficit is when you consume fewer calories than your body burns, this is how most people lose weight. This ‘calorie deficit calculator with exercise’ helps you to determine the number of calories you need to consume to maintain your normal weight as well as when you are in a calorie deficit with exercise.
What is Activity Level?
Activity level refers to the amount and number of times of physical activity you do in a day. It is important to factor in your activity level when calculating your recommended daily calorie intake as it influences the number of calories your body burns in a day.
We Categorised it into 5 levels of activity:
| Activity Level | Activity Type | Number of day/Week |
|---|---|---|
| Sedentary | Little or no Exercise | Nil |
| Light Active | Light Exercises/Sports | 1-3 Days/Week |
| Moderately Active | Moderate Exercises/Sports | 3-5 Days/Week |
| Very Active | Hard Exercises/Sports | 6-7 Days/Week |
| Extra Active | Very Hard Exercises/Sports or physical Job | All Days/Week |
What is Exercise Intensity or MET?
MET, or the metabolic equivalent of task, is a measure of the intensity of physical activity. It is a ratio of the metabolic rate during a specific physical activity to the metabolic rate at rest.
For example, sitting quietly has a MET value of 1, while running at a moderate pace has a MET value of around 6. The higher the MET value, the more calories you burn during the activity.
How Does MET Work with the Calories Burned with exercise calculator?
In the calorie deficit calculator with exercise, MET is used to calculate the calories burned during exercise. The user selects an Activity type from the drop-down menu. The user then enters the duration of the exercise in minutes and the MET on the basis of give MET chart above.
The formula used to calculate the calories burned during exercise is:
Calories burned = MET x weight (kg) x time (hours)
In the form, we convert the duration entered in minutes to hours by dividing by 60. We then multiply the MET value by the weight and duration (in hours) to calculate the calories burned during exercise.
The calories burned during exercise are then added to the recommended daily calorie intake calculated earlier to give the calorie intake with exercise. The calorie deficit is calculated by subtracting the desired calorie deficit from the calorie intake with exercise.
By factoring in the calories burned during exercise, the calorie deficit calculator with exercise provides a more accurate estimation of the recommended daily calorie intake to achieve weight loss goals.
User-Friendly Tips and Recommendations
1. Consult with a healthcare professional before starting a weight loss program, especially if you have any underlying health conditions.
2. Use the calorie deficit calculator with exercise to determine your recommended daily calorie intake and desired calorie deficit. Aim to create a moderate calorie deficit to ensure sustainable weight loss.
3. Incorporate physical activity into your daily routine, aiming for at least 150 minutes of moderate-intensity exercise per week.
4. Choose nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats to meet your calorie and nutrient needs. Check out the diet plan and whey protein recommendations if you have any confusion.
5. Limit your intake of processed and high-fat foods, sugary drinks, and alcohol.
6. Track your food intake and exercise using a journal or app to stay accountable and motivated.
7. Don’t forget to prioritize adequate sleep, stress management, and self-care to support your weight loss journey.
Disclaimer: This Calorie Deficit Calculator with Exercise should only be used as a general guideline. Do not think of this as a professional substitute. Professional help is always recommended.
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