Height weight how many calories

So think of your calorie estimate as a starting point and adjust it up or down as you alter your activity level. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only. We all tend to overestimate how much exercise we do. Have a play with our calories burned tool to see how different exercises compare. You can lose weight without exercise, but do aim to include exercise in your lifestyle change: it maintains muscle when under calorie deficit, and is great for your heart and mental state.

Most people lose muscle mass when restricting calories. It takes effort to maintain muscle tone — and is even more tricky actually building muscle while losing fat hint: a comprehensive workout plan is needed.

See the Calorie Needs Guide for a complete explanation. You have JavaScript disabled on your browser. The calculator will not work. See how to enable JavaScript on your browser. Gender Female Male. Current Weight Pounds Kilos. Advanced Options. Now what? Read the rest of this page: It's really helpful.

See meal plans for calories , , , , more plans here. Thinking of doing Keto? This program by Custom Keto is one of the best. Eat breakfast : A protein and healthy fat breakfast can keep you full for longer and help prevent snacking during the day.

Eat regular meals : This can help you burn calories more effectively and helps prevent mindless snacking. They are high in nutrients and fiber and low in calories and fat.

Eat slow-burning calories : High-fiber carbohydrates , such as legumes, and healthy fats, such as avocado, take longer to release energy, so you will not get hungry as quickly.

Exercise : This can help burn off extra calories, and it can make you feel good. A brisk daily walk is easy for most people to do and costs nothing.

Challenge yourself with a pedometer. For people who use a wheelchair , there are exercises that can boost heart health and strength. Drink water : It is healthful, has no calories, and can fill you up.

Avoid alcohol and sodas as these can easily provide far too many calories. If you crave sweet drinks, choose unsweetened fruit juices, or better still, get a juice maker. Eat more fiber : Fiber, found in fruits, vegetables, and wholegrains, can help you feel full and encourage healthy digestion. Check the label : Some items have hidden fats or sugars. If you are counting calories, the label will help you keep track. Use smaller plates : Research indicates that portion sizes have increased over the last 3 decades, and this may contribute to obesity.

Using a smaller plate encourages smaller portions. Slow down : Eat slowly and rest between courses or extra servings, as it can take 20 to 30 minutes for your body to realize it feels full. Make a shopping list : Plan a week of healthful meals and snacks, list the ingredients you need, and when you go grocery shopping, stick to it.

A little of what you fancy : Banning foods can lead to cravings and bingeing. Spoil yourself occasionally with a favorite treat, but in smaller amounts. Get enough sleep : Sleep loss affects the metabolism, and it has been linked to weight gain. Avoid eating 2 hours before bed : Eating within 2 hours of sleeping can interfere with sleep quality and promote weight gain.

Here are some examples of activities and the calories they can help you burn in 30 minutes. The estimates are for a person weighing pounds.

Additionally, exercise has a variety of other benefits that go beyond weight loss, such as increased longevity, enhanced energy levels, improved mental health, and a decreased risk of chronic disease 23 , 24 , 25 , Resistance training can help prevent muscle loss and keep your metabolism from slowing when cutting calories.

Cardio exercises can also help support other aspects of health. It also includes sugar and other sweeteners. Refined grains typically lack fiber, which supports weight loss by decreasing your appetite and increasing feelings of fullness Eating fewer carbs, including fewer refined carbs, may also promote weight loss by altering levels of specific hormones that regulate your appetite, such as peptide YY Refined carbs are low in fiber, which can help regulate your appetite and increase feelings of fullness.

Choose more complex carbs and nutrient-dense options like whole grains, vegetables, fruits, and legumes. If you do decide to cut calories, you should be careful not to decrease your intake too much, as this could cause several serious side effects, including increased hunger, dizziness, fatigue, headaches, and nausea 4.

Consuming too few calories can also slow your metabolism, making it harder to maintain weight loss in the long term 5. Losing weight in a sustainable way also takes time. Focusing exclusively on numbers and weight can also lead to disordered eating Cutting calories too much can harm your health and make it harder to maintain weight loss.

Many websites and apps can help you track your calorie intake. How many calories you need per day depends on whether you want to maintain, lose, or gain weight , as well as various other factors, such as your sex, age, height, current weight, activity level, and metabolic health.

Making simple dietary and lifestyle changes, including exercising, drinking plenty of water, and increasing your protein intake, can help you lose weight and improve your health. Getting good quality sleep is an important part of weight loss. Here are a few ways sleep can help you lose weight.

Wondering how to lose 10 pounds in 1 week? This article tells you whether it's possible and advisable. New research suggests that higher levels of the hormone ghrelin, which is produced during periods of fasting or dieting, may help people lose fat and…. Meal prepping can be a great way to eat better and lose weight.