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Then subtract 500 calories from this number to determine your new daily weight loss goal. Divide the total number of calories you have consumed in 10 days by 10 to find your average daily calorie intake. Your weight may fluctuate daily, but if your weight remains stable for 10 days, the average number of calories you consume per day is a good representation of your maintenance calories. For accurate results, use the same scale, at the same time of day, and wear the same clothes (or nothing at all). While maintaining the same level of daily activity, use a calorie tracker app to track your calories and weight daily. Although the calorie calculator provides a good idea of your maintenance calorie needs and you can get a more accurate number by tracking your calories and weight for 10 days. Such calculators estimate your maintenance calories based on your weight, gender, age, height, and physical activity level.
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You can use a calorie calculator like the National Institutes of Health Body Weight Planner. Maintenance calories are exactly the number of calories your body needs to support energy expenditure. To create this calorie deficit, you need to know what your maintenance calorie intake is. Calorie Needs Calculation For most people, a 500-calorie daily calorie deficit is enough to lose weight and shouldn't significantly affect your feelings of hunger or energy levels. On the contrary, you will gain weight if you regularly feed your body more calories than it needs to support these functions. Doing so consistently over a long period of time will help with weight loss. If you feed your body with fewer calories than it needs to support these three calorie-consuming components, you will put your body in a calorie deficit. This refers to the calories you burn during sporting activities, such as exercise, and non-exercise related activities, including restlessness and housework.
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This has to do with the calories your body consumes to digest, absorb, and metabolize food. REE refers to the calories your body uses at rest for life-sustaining functions, such as breathing and circulating blood. The number of calories you burn or expend with each day - also known as calories consumed - consists of three components: Resting Energy Expenditure (REE). Calories are the units of energy that you get from foods and beverages, and when you consume fewer calories than you burn, you run into a calorie deficit.