Calorie Calculator

Mifflin-St Jeor Equation

Considered the most accurate for most people

Revised Harris-Benedict Equation

An updated version of one of the earliest methods for estimating BMR

Katch-McArdle Formula

Estimates Resting Daily Energy Expenditure (RDEE) by including lean body mass

Variables:

• W: Body weight (kg)
• H: Height (cm)
• A: Age (years)
• F: Body fat percentage (expressed as a decimal)

Daily Calorie Requirement:

The calculated BMR represents the number of calories your body needs to maintain weight at rest. This value is then multiplied by an activity factor (ranging from 1.2 to 1.95) to account for additional daily activities and exercise.

Calorie Deficit for Weight Loss:

Since approximately 3,500 calories equate to 1 pound (or about 0.45 kg) of body weight, reducing your daily calorie intake by 500 calories is typically expected to result in a loss of 1 pound per week. For example, if your maintenance level is 2,500 calories, consuming 2,000 calories daily should theoretically produce a 3,500-calorie weekly deficit.

Balanced Diet & Exercise:

• A proper balance of healthy foods and regular physical activity is key to sustainable weight loss.
• It is not recommended to cut your daily calories by more than 1,000 calories, as losing over 2 pounds per week can be unhealthy, may decrease your metabolism, and lead to muscle loss.

Nutritional Quality:

• Ensure your diet includes adequate fiber, vitamins, and minerals to support metabolic functions and overall health.
• Drastic calorie cuts can cause nutrient deficiencies and might lead to water loss rather than fat loss.

Realistic Tracking:

• The calorie equations provide estimates; subtracting 500 calories may not always result in an exact 1-pound loss per week due to individual variations.
• Tracking your progress with apps or a food journal helps refine your calorie targets and adjust your plan as needed.

Getting Started:

1. Determine Your BMR:

   Choose the formula that best fits your body composition. For those who know their body fat percentage, the Katch-McArdle Formula might offer more precision.

2. Set Your Weight Loss Goals:
   • Remember, 1 pound ≈ 3,500 calories.
   • A daily deficit of 500 calories is generally safe for gradual weight loss.
3. Track Your Calorie Intake:
   • Use smartphone apps, spreadsheets, or a paper journal.
   • Track calories for both food and beverages to capture your total daily intake.

Additional Tips:

• Measure Portions Consistently:

  Keeping measurements consistent (e.g., weighing food, using smaller plates) can reduce unintentional overeating.

• Monitor Your Progress Over Time:

  Take weekly measurements under consistent conditions (such as first thing in the morning) to account for daily weight fluctuations.

Method 1:

Have 2,300 calories on higher-intake days for 3 days and 1,775 calories on lower-intake days for 4 days.

Method 2:

Alternatively, spread calories more evenly with gradual increases or decreases across days.

Benefits:

• Prevents the body from adapting to a constant lower-calorie diet
• Provides flexibility for social gatherings or "cheat days" while still maintaining your overall weekly target

Age, Weight, Height, and Sex:

Generally, adult males require 2,000–3,000 calories per day, while adult females need around 1,600–2,400 calories.

Activity Level:

A physically active individual will need more calories compared to someone who is sedentary.

General Health:

Your overall health and metabolic factors also influence calorie requirements.

Macronutrient Sources:

Calories from carbohydrates, proteins, and fats have different effects on satiety and energy expenditure.

Empty vs. Nutrient-Dense Calories:

Foods high in added sugars and unhealthy fats ("empty calories") should be limited, while whole, minimally processed foods provide lasting energy and essential nutrients.

Thermic Effect of Food:

Foods that require more chewing and digestion (like vegetables) may slightly increase your calorie burn due to a higher thermic effect.