Calorie Calculator

Put in your gender, height, weight, age and activity level below to find out how many calories you should eat to reach your goals.

Daily Calorie Calculator
Enter the following data
Your gender
Your height
Your weight
Your age years
Your activity
Automatic recalculation   
Results
Basal Metabolic Rate
A. Requirements to maintain current weight
Calories cal
Carbohydrates (55%) cal = gm
Proteins (15%) cal = gm
Fats (30%) cal = gm
B. Requirements to lose weight by  per week *
Calories cal
Carbohydrates (55%) cal = gm
Proteins (15%) cal = gm
Fats (30%) cal = gm
C. Requirements to gain weight by  per week
Calories cal
Carbohydrates (55%) cal = gm
Proteins (15%) cal = gm
Fats (30%) cal = gm
*To lose weight, 500 calories are subtracted per day for each pound you want to lose every week. To gain weight, 500 calories are added per day for each pound you want to gain every week. However, total calorie levels < 1200 calories are not recommended and weight loss of > 2 pounds per week is also not recommended.

For a more balanced approach to a 1 pound per week weight loss, increase your activity. Decrease calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass.

AllNutritionals.com

Note: 15% protein diet can be a little low, especially on a cut so don’t worry about it too much. Specific macro nutrient ratios are unnecessary anyway.

 

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