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# Calculating calorie needs

Various national and international Committees have recommended allowances for different nutrients and the total calorie needs for different age groups with different activity levels like the Human nutritional requirements, FAO /WHO; Food and Nutrition Board, National Research Council USA; Nutrition Expert Committee I.C.M.R India etc are some of them.

Besides the standard recommended allowances set up by the Committees, there are certain ways you can calculate your specific calorie needs. You can roughly calculate the amount of calorie needed for your body by multiplying  your weight in kilograms by 30. But if you are overweight, this calculation may over estimate your calorie requirements.

A more accurate way to calculate your daily calorie needs is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and gender, then multiply the BMR by an activity factor to determine your total daily energy expenditure (calories).  Metabolic rate is the basic rate at which you burn calories. The metabolic rate differs from individual to individual. Some people have a faster rate of metabolism while others have a slower rate.

One calculation method is the Harris Benedict formula where we first determine the BMR and then multiply by the activity factor.

 Gender:- Male Female Height(incm)- Height 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160160 161161 162162 163163 164164 165165 166166 167167 168168 169169 170170 171171 172172 173173 174174 175175 176176 177177 178178 179179 180180 181181 182182 183183 184184 185185 186186 187187 188188 189189 190190 191191 192192 193193 194194 195195 196196 197197 198198 199199 200200 Weight(inkg):- Weight 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 Age:- Age 10 11 12 13 14 15 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 Activity:- Activity Factor Sedentery Lightly Active Moderately Active Very Active Extra Active    Your Calorie Needs :-  KCal

How to calculate:-

For Women

BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

• If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2

• If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375

• If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55

• If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725

• If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

For Men

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

• If you are inactive - little or no exercise
Calorie-Calculation = BMR X 1.2

• If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375

• If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55

• If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725

• If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

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