Your daily caloric intake is a number based on your weight, age and activity level. Simply enter the required information, and we'll calculate how many calories and grams of carbs, protein and fat you should be eating each day to meet your goals.
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Calorie Calculator (BMR)
Men : BMR (Basal Metabolic Rate) = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year) = x activity factor
Women : BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = x activity factor
Sedentary = BMR X 1.2
Lightly active = BMR X 1.375
Mod. active = BMR X 1.55
Very active = BMR X 1.725
Extr. active = BMR X 1.9
These days, there is a lot of debate about the best ratio of protein to fat to carb intake. Some nutrition authorities believe the best way to lose weight is to follow a high-protein, low-carb diet, while others firmly stand behind the low-fat diet. Although controversy continues, rest assured that the macronutrient ratio we prescribe is a more balanced approach. By restricting certain food groups you may lose weight in the short term, but it will be difficult to maintain this weight loss for an extended period of time. So, if you want to lose weight and keep it off for the long haul, a balanced ratio of protein to fats to carbs is the best way to go.
Make sure that you are consuming high-quality fresh foods. Whenever possible, fresh foods are a better alternative to processed. Also include plenty of fruits and vegetables, whole grains, and lean meats in your diet.
Regardless of your goal, it's important that you fuel your body regularly throughout the day. Try to eat five to six small meals throughout the day rather than three large meals. This will provide you with more energy and will help to control your hunger levels.
Use this calculator as a guideline only. If you're trying to lose weight, you will need to reduce your daily caloric intake, but not so low that your diet becomes difficult to sustain. Similarly, if you're an extremely active individual such as a long distance runner or biker, you may require a higher caloric intake than is normally recommended. Listen to your body - if you feel famished and have no energy, you can increase the calories you consume throughout the day; but make sure that you are choosing foods that fuel your body.