It allows you to find your basal metabolic rate (BMR) – the amount of energy needed for your body to support only its basic vital functions. The calorie calculator is based on the Mifflin-St Jeor equation. Vitamins and nutrients – eggs are an excellent source of vitamins (A, D, E, K, B12), iron, folate, selenium, but also lutein and zeaxanthin (antioxidants that reduce your risk of eye diseases), and choline (essential brain nutrient).ĭo you now see that egg is one of Nature’s most nutrient-dense products? Don't forget to add a couple of eggs per week to your diet!.One or two eggs a day is healthy for most people. It's essential, in digestion, hormones production and muscle building, to name a few processes. To make it clear – our bodies need cholesterol, but in reasonable amounts. However, one medium egg has around 186 mg of cholesterol (62% of the recommended daily intake), and it contains both HDL ("good") and LDL("bad") cholesterol.
Cholesterol – eggs have been demonized in the past for their high cholesterol content.Eggs are also a good source of healthy omega-3 fatty acids, which helps to protect your heart. Most of those fats are the "good" ones, crucial in a balanced diet. Fats – one egg contains ~5 grams of fat (1.6 g of saturated) concentrated in the yolk.They are used for growth and repair but also to make enzymes, hormones, and antibodies. Just to remind you – proteins are essential to our body. What's more, they have the highest possible PDCAAS score, which means that the proteins in eggs are of the highest quality – they are present in fair proportions and easy to digest. Eggs are the source of complete protein – they contain all nine essential amino acids. Proteins – the average egg contains ~6g of protein, mainly in the white part.That's nothing! Especially if you are comparing it to the nutritional bomb you get with every single egg: Inside a large egg (50 g), there is approximately 72 kcal, with the egg yolk containing around 55 calories and the remaining 17 kcal in the white. A small egg (38 g) contains only 54 calories, while a medium-sized one (44 g) has around 63 kcal. They are loaded with nutrients, contain no harmful additives, are relatively cheap, leave you feeling much fuller than other foods, and, most importantly – are low in calories. On the other hand, his daughter, an average 18-year-old girl (5 ft 4 in, 117 lbs) who exercises once a week only, needs only 1814 calories a day – over a thousand calories less than her father.Įggs are a safe bet if you are on a diet or you just want to eat healthily. Consider it more of a guideline than a rigorous directive.įor example, a 40-year-old man who has a physical job (equivalent to exercising six days a week) and has the average American height (5 ft 9 in) and weight (194.7 lbs) should ingest 3567 calories a day.
That's why, even though our calorie calculator takes into account most factors that influence the number of calories you need every day, it may not give results that are 100% accurate.
Other ones, like your metabolism or overall health, are very difficult to estimate. There are others, like the level of your physical activity, which are more qualitative than quantitative, but it's still possible to measure and classify them. They are quite easy to measure, and you (hopefully) already know some: your age, height, weight, and sex.
The recommended calorie intake, or TDEE (Total Daily Energy Expenditure), depends on many factors.
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