Calorie Calculators

Why use calorie calculators?

It is important for all of us to have an understanding of the daily calorie requirements of our bodies, for effective weight management.

To lose weight effectively, it is important that you do not reduce your calorie consumption below your Basal Metabolic Rate(BMR) or you risk metabolic damage that can affect your health and your body will try to store fat rather than burn it.

So how do we find out our Basal Metabolic Rate?

The Harris-Benedict equation is a standard that has been used since the early 20th century to calculate Basal Metabolic Rate (BMR).

Although it has been shown to have errors by not taking into account lean body mass, it is still considered to be a relatively accurate method of determining BMR.

Harris-Benedict Equation

Women: BMR = 655+(9.6*weight(kg))+(1.8*height(cm))-(4.7*age (Yrs))

Note:

1 ft = 12 inches, 1 inch = 2.54 cm, 1 lb = 0.45 kg

Example:

You are male

You are 37 yrs old

You are 6'3" tall ( 190.5 cm)

You weigh 220 lbs ( 99 kg)

Your BMR = 66 +(13.7*99)+(5*190.5)-(6.8*37)

= 66 + 1356.3 + 952.5 - 251.6

BMR = 2123.2 calories/day

Once you have calculated your BMR, you will have an idea of how many calories your body uses every day at rest. This is the minimum it needs to maintain itself.

Daily activity however creates additional energy usage and we must take into account the energy required for this physical activity on top of your BMR.

This is your Total Daily Energy Requirement or TDEE and is calculated using your BMR and an activity multiplier as follows.

Activity Multiplier:

Sedentary = BMR * 1.2 (liitle or no exercise, desk job)

Lightly active = BMR * 1.375 (light exercise/sports 1-3days/wk)

Mod. active = BMR * 1.55 (Mod exercise/sports 3-5days/wk)

Very active = BMR * 1.725 (hard exercise/sports 6-7days/wk)

Extr.active = BMR*1.9(hard daily exercise/sports+ physical job)

Example

Your BMR is 2132 calories per day

Your activity level is moderately active (work out 4 times/week)

Your Activity factor is 1.55

Your TDEE is 1.55 * 2132

TDEE = 3305 calories

These calories calculators provide you with a simple yet effective method of detirmining what your bodies calorie requirements are based on your sex, weight, height, age and activity level.

You can use the information from the calorie calculators to develop a daily nutrition plan that will help you achieve your goals.

I hope you find it as useful as I have.

*Special thanks to Tom Venuto of Burn The Fat, Feed The Muscle for information supplied on calorie calculators.

*Source: Groff Advanced Nutrition & Human Metabolism, 2nd Ed, West Publishing, 1990. (orig source: Harris, Benedict. A biometric study of basal metabolism in man. Publication 279. Washington DC. Carnegie Institution.

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