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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
Male Female
Your height
centimetres inches
Your weight
kilograms pounds
Your age
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Your activity
Sedentary (little or no exercise, desk job) Lightly active (light exercise/sports 1-3 days/wk) Moderately active (moderate exercise/sports 3-5 days/wk) Very active (hard exercise/sports 6-7 days/wk) Extremely active (hard daily exercise/sports & physical job)
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Basal Metabolic Rate
A. Requirements to maintain current weight
Calories
cal
Carbohydrates (55%)
cal = gm
Proteins (15%)
Fats (30%)
B. Requirements to lose weight by kilograms pounds per week *
C. Requirements to gain weight by kilograms pounds per week
*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.
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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