Weight loss medication
Microdosing GLP-1s: Does It Work for Weight Loss?
Can tiny doses of powerful GLP-1 drugs help people lose weight or maintain weight loss? Here’s what an obesity doctor has to say about microdosing GLP-1s.
Dr. Kumar explains...
How Found can help you reach a healthy weight with medical care and health coaching
How does the calorie calculator work?
The Found calorie calculator is based on the Mifflin-St Jeor equation, a research-backed formula used to estimate the body’s basal metabolic rate (BMR), and total daily energy expenditure (TDEE).
- BMR is the minimum number of calories a body needs to function and maintain weight when completely at rest.
- TDEE is the number of calories a body burns throughout the day, from essential bodily functions to ordinary movement to strenuous exercise.
TDEE can vary from person to person and day to day and is influenced by health conditions, genetics, medications, hormones, body fat/body mass levels or BMI, physical activity level, and more.
This calculator uses your current weight, height, sex, age, and approximate physical activity level to make informed estimates of the minimum calorie intake you need to live, the typical number of calories you burn, and how many calories you may need to meet your body weight goals (losing, maintaining, or gaining) while still keeping your body fueled.
What is a calorie deficit?
Simply put, operating at a calorie deficit means eating fewer calories than you burn. If you eat fewer calories than your body burns, when your cells need more energy, they’ll tap the energy stored in your fat and muscles from previous meals. That’s how weight loss occurs.
If you’re aiming for weight gain, you’d strive for a calorie surplus. If you need to maintain your weight, you’d aim for a balanced calorie budget, just enough to keep you fueled. If you need to lose weight, you’d aim for a calorie deficit (by eating less, moving more, or both).
What’s the deal with a 500-calorie deficit?
Because 3,500 calories is what it typically takes to burn 1 pound of body fat, it’s often assumed that cutting 500 calories a day is all you need to do to lose 1 pound a week. But that’s a bit misleading.
All calories and pounds are not alike, all bodies are different, and people don’t only lose fat when they have a calorie deficit. There’s the potential to lose muscle mass and water, too. And losing weight can cause other bodily changes that affect how your body burns calories.
So, while eating 500 fewer calories a day should, in theory, help you lose weight over time, how much it actually helps you and how long that takes can vary from person to person. It’s important to know that your metabolism can change when you adjust your calories. Cutting too many calories can slow your metabolism, which can lead to a weight loss plateau and make it difficult to lose weight.
Calorie calculator & calories FAQ
How many calories do men typically need a day?
According to the U.S. Dietary Guidelines for Americans, the recommended daily amount of calories for healthy adult men (ages 19 to 59) ranges from 2,200 to 3,000, depending on age and activity. That assumes the man is 5 feet 10 inches tall and weighs 154 pounds.
How many calories do women need a day?
The recommended caloric intake for healthy adult women (ages 19 to 59) is 1,600-2,400, depending on age and activity. That assumes the woman is 5 feet 4 inches tall and weighs 126 pounds.
Do calorie needs change with age?
Yes, largely because of hormone and basal metabolic rate changes at various life stages, adults’ daily calorie needs generally decrease for adults. And growing teens and pregnant women may have higher daily calorie needs than lightly active or sedentary seniors (61+).
What are some healthy ways to manage calories?
- Keep tabs. Logging what you eat in a notebook or a calorie-counting app, even intermittently, can prompt you to look more carefully at nutrition labels and be more mindful about portion sizes. Whether you track macronutrients (carbs, proteins, and fats), a food journal can help you better understand how many calories you actually consume.
- Be pro-produce. Work in an extra vegetable at every meal and reach for fresh fruit at snack time. This can help fill you up and crowd out more calorie-dense and less nutrient-rich foods that can sabotage your nutrition and calorie goals.
- Split it. Sharing or setting aside a portion of your meal for later is an easy way to cut calories. Splitting a big burrito with a friend or wrapping up part of tonight’s pasta for lunch tomorrow can shave considerable calories.
- Try not to drink your calories. At and between meals, choose water or unsweetened beverages instead of sugary or alcoholic beverages. A 16-oz. bottle of soda and a pint of beer both clock in at about 200 calories.
As a reminder, calorie-deficit diets don’t work for everyone. And no calorie calculator is a substitute for medical advice from a trusted nutritionist or health care professional—or a treatment plan that’s based on your unique biology and nutritional needs.
If you’re in a calorie deficit and your weight is stuck or yo-yoing, you may want to consult with an obesity medicine specialist, such as a Found provider. To start, take the Found quiz.
View our other calculators
Ready to break the cycle and live your healthiest life?
Related articles
Weight loss medication
Zepbound vs. compounded semaglutide for weight loss
Thinking about weight loss medication? Our Zepbound vs. compounded semaglutide comparison can help you learn more about effective, affordable options.
Weight loss medication
Contrave weight loss: How it works
If cravings or emotional eating block your weight loss, don’t blame a lack of willpower. It may be brain chemistry. Here’s how Contrave works for weight loss.
