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# Calorie Calculator

Unit
Gender
Age:
years
Height
feet
inch
Weight
pound

This is optional. If you used other way such as caliper or scale device to find this value, input it here to make the calculation more acurate.

%
##### Calculator Description

Calorie calculator calculator will calculate your daily calorie needed based on your selection of daily activity. We also calcualte your BMI value and use it to figure out a weight control suggestion for you. A new daily calorie value based on that suggestion is also provided by the calculator. You can use that value as a simple guide for what you should take next.

The daily activity is divided into 6 levels. Refer to the table below for the weight applied to BMR for each level.

Calorie calculator calcualtor also calculate the BMR, BMI, your Fat mass and lean mass.

Fitness ALL BMI Body Fat BMR Ideal Weight
##### How to Calclate Calorie

Daily calorie needed is calculated based on the BMR times a activity rate that is ranged from 1.2 to 1.9. To calculate BMR, If you didn't input the body fat percent value, we used
Mifflin-St Jeor Formula: $For\ men: BMR = 10Weight + 6.25Height - 5Age + 5$ $For\ women: BMR = 10Weight + 6.25Height - 5Age - 161$ If you provided the body fat percent value that you can get it either use our body fat percentage calculator or from a device such as a fat percentage scale or caliper, then we will use
Katch-McArdle Formula: $BMR = 370 + 21.6(1 - BFP)Weight$

The weight factor for each activity is in the following list:

• Little or no exercise: 1.2
• Light exercise: 1.375
• Moderate exercise: 1.4625
• Active exercise: 1.55
• Very active exercise: 1.725
• Extreamly active exercise: 1.9
For example, if the calcualted BMR is 1770 and you activity level is "Active exercise", the calcualted total daily calorie is: $1770 \times 1.55 = 2743.5$

This calculator is a good estimator for adult in normal weight (i.e BMI less than 25). The Energy Calculator is an alternate calculator for the same purpose that will take age group, gender and overweight into consideration and thus will be a better choice as a carolie calculator.

##### How to reduce daily calorie consumption
Just counting daily calories is often the wrong way to lose weight. If you feel hungry constantly due to control of calorie amount, it will be very hard to get a long term success in weight control. There are two strategies that you can take to make you life easy:
• ###### Pay attention to calorie density
Don't eat foods that are fatty and/or dry. Foods that are fatty and dry, like croissants, donuts, chocolate bars, cookies, energy bars, granola cereals, cheesy breads, and potato chips all pack a lot of calories into very small amounts of food. Make sure majority of your foods that are naturally rich in water and fiber. Foods that tend to be naturally rich in water and fiber are whole foods like fruits, vegetables, potatoes , oatmeal, brown rice, and whole-wheat pasta, and legumes like pinto beans, garbanzo beans, peas, and lentils. Other low- to moderately-calorie-dense choices include nonfat dairy foods and lean meat like fish, white poultry without the skin, and game meat like bison.
Front load means fill you up with lowest calorie density food in the beginning of your meal. When you’re the hungriest (the beginning of your meal), fill yourself up with the lowest calorie density food will help you just naturally eat less the rest of the meal, which creates the caloric deficit for weight loss.
##### Application of Calculated Calorie

The calculated value show you the daily calorie needed to based on your activity level. We use the BMI value to figure out your BMI value is out of the health range and that information for us to come out with a suggestion for you to loss weight, gain weight or maintain your current weight. If your current activity level is below moderate exercise, we suggest you to increase your exercise level. The daily calorie needed will take that level increase into consideration.