phd calorie calculator

Related: BMI Calculator | Body Fat Calculator | Ideal Weight Calculator

This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate (BMR), which is the amount of energy expended per day at rest. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage. The three equations used by the calculator are listed below:

Mifflin-St Jeor Equation: For men: BMR = 10W + 6.25H - 5A + 5 For women: BMR = 10W + 6.25H - 5A - 161

Revised Harris-Benedict Equation: For men: BMR = 13.397W + 4.799H - 5.677A + 88.362 For women: BMR = 9.247W + 3.098H - 4.330A + 447.593

Katch-McArdle Formula: BMR = 370 + 21.6(1 - F)W

where: W is body weight in kg H is body height in cm A is age F is body fat in percentage

The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.95) dependent on a person's typical levels of exercise, which accounts for times during the day when a person is not at rest. 1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period.

It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight. It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself. Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber intake as well as other nutritional necessities to balance the needs of the body.

Calorie Counting as a Means for Weight Loss

Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:

• Determine your BMR using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Remember that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week – it could be less, or it could be more!
• Determine your weight loss goals. Recall that 1 pound (~0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and/or a registered dietician nutritionist (RDN) is recommended in cases where you plan to lose more than 2 pounds per week.
• Choose a method to track your calories and progress towards your goals. If you have a smartphone, there are many easy-to-use applications that facilitate tracking calories, exercise, and progress, among other things. Many, if not all of these, have estimates for the calories in many brand-name foods or dishes at restaurants, and if not, they can estimate calories based on the amount of the individual components of the foods. It can be difficult to get a good grasp on food proportions and the calories they contain – which is why counting calories (as well as any other approach) is not for everyone – but if you meticulously measure and track the number of calories in some of your typical meals, it quickly becomes easier to accurately estimate calorie content without having to actually measure or weigh your food each time. There are also websites that can help to do the same, but if you prefer, manually maintaining an excel spreadsheet or even a pen and paper journal are certainly viable alternatives.
• Track your progress over time and make changes to better achieve your goals if necessary. Remember that weight loss alone is not the sole determinant of health and fitness, and you should take other factors such as fat vs. muscle loss/gain into account as well. Also, it is recommended that measurements are taken over longer periods of time such as a week (rather than daily) as significant variations in weight can occur simply based on water intake or time of day. It is also ideal to take measurements under consistent conditions, such as weighing yourself as soon as you wake up and before breakfast, rather than at different times throughout the day.
• Keep at it!

The above steps are an attempt at the most basic form of calorie counting. Calorie counting is not an exact science, and can be as complex as you want to make it. The above does not consider the proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates), some balance is certainly advisable, and different foods have been found to have different effects on health, feelings of hunger, and number of calories burned. Generally, minimally processed plant and animal foods tend to be more conducive to healthy weight loss and maintenance.

There are many approaches to weight loss and there is no set ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others. That being said, one of the most commonly effective weight loss methods is counting calories. In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative. However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss. For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food. While the increase in burned calories may be marginal, foods that are more difficult to digest such as vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods.

Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months. As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes. However, ignoring efficiency and health, sustained, significant reduction of caloric intake or increase of physical activity should result in weight loss, and counting calories can be an effective way to achieve this sole result.

Aside from being one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can help raise awareness of different types of foods, the number of calories they contain, and how these calories have a different effect on a person's feelings of satiety. Once a person has a better understanding of how many calories are actually in that bag of chips that they can so easily inhale within minutes, how much of their daily caloric intake it consumes, and how little the chips do to satiate their hunger, portion control and avoidance of foods with empty calories tends to become easier.

Having actual caloric measurements can also assist in weight loss, since tangible calorie goals can be set, rather than simply trying to eat less. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions being the norm, when said portions can be up to three or more times larger than necessary for a typical meal.

Tracking calories also puts exercise in a quantifiable perspective, increasing a person's awareness regarding how much exercise is really required to counteract a 220-calorie bag of M&M's. Once a link is made between the amount of exercise that some snack equates to, many people find abstaining from that bag of chips to be the preferred option rather than performing an equivalent amount of exercise – which can lead to healthier eating habits.

In the end, however, what's important is picking a strategy that works for you. Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable result.

Zigzag Calorie Cycling

Zigzag calorie cycling is a weight loss approach that aims to counteract the human body's natural adaptive tendencies. Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount can result. This is where zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment.

Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the body wouldn't adapt and compensate for a 2,000-calorie diet. This also allows a person more flexibility in their diet, allowing them to plan around occasions, such as work or family gatherings, where a person may consume more calories. Consuming a lower number of calories on other days can allow a person to enjoy these gatherings or even have a "cheat day" where they eat whatever they want without feeling guilty, since they can make up for the excess calories on their low-calorie days.

There is no concrete rule or study that dictates the most effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person's activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight. For a person with a higher activity level, the calorie difference should be larger. The calculator presents two zigzag diet schedules. The first schedule has two higher calorie days and five lower calorie days. The second schedule increases and reduces calories gradually. In either case, the total weekly calorie consumption is the same.

In the end, regardless of what method you choose to use when approaching weight loss, what's important is picking a strategy that works for you. Calorie counting and zigzag calorie cycling are only two methods (that are fairly interrelated) used to achieve weight loss among many, and even within these methods, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable and desirable result.

How Many Calories Do You Need?

Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people – there are many different factors involved, not all of which are well-understood or known.

Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.

The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly recommended that a person attempting to lose weight monitors their body's caloric necessities and adjusts them as necessary to maintain its nutritional needs.

Calories: Different Kinds and Their Effects

The main sources of calories in a typical person's diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the "best" methodology for losing weight exist. For example, how a person chews their food has been shown to affect weight loss to some degree; generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. However, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors exist, and thus this information should be taken with a grain of salt (in moderation if weight loss is the goal).

Generally, foods that take more effort to chew – fruit, vegetables, lean meats, whole grains, etc. – require the body to burn more calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of time. Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger have been found to increase the rate of calories burned, due to the ingredients they contain.

The "quality" of calories consumed is also important. There are different classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, high-calorie foods are foods that are calorically dense, meaning that there are a high number of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size. Foods such as fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Being a high-calorie food does not inherently mean that the food is unhealthy however – avocados, quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in moderation. Low-calorie foods include vegetables and certain fruits, among other things, while empty calories, such as those in added sugars and solid fats, are calories that contain few to no nutrients. Studies have shown that there is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in part can be attributed to differences in how the foods are consumed and processed. Carrots require far more chewing and can result in more calories burned during digestion. Again, the mechanism for these differences is not fully defined, but simply note that for weight loss purposes, the general formula of calories in minus calories out determining weight gain or loss does hold, but that the number of calories on a nutrition label is not necessarily indicative of how many calories the body actually retains. While there is no clear-cut or ideal amount of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a "healthy" diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier, and is more likely to result in sustainable weight loss. Also, remember that calories from drinks comprise an estimated 21% of a typical person's diet. Many of these calories fall under the category of empty calories. While sodas are an obvious culprit, drinks such as juices and even milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally, a person should drink water, tea, and coffee without adding sugar in order to reduce calories gained from drinks.

Remember: All foods, including "healthful foods," should be consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have large amounts of sugar, and foods labeled as "health foods" such as low-calorie foods, reduced-fat foods, etc. can potentially replace one unhealthy component with another. Many reduced-fat foods have large amounts of added sugar to compensate for taste lost through fat reduction. It is important to pay attention to, and consider the different components in a food product in order to determine whether said food should have a place within your diet.

Calories in Common Foods

* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram

2000, 1500, and 1200 Calorie Sample Meal Plans

Calories Burned from Common Exercises:

Energy from Common Food Components

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Calorie Calculator

How to use the calorie calculator, select an activity:, weekly overview.

Day	Minutes	Calories
Monday	0	0
Tuesday	0	0
Wednesday	0	0
Thursday	0	0
Friday	0	0
Saturday	0	0
Sunday	0	0
Weekly Graphs Calories burnt each day. Monday Activity Schedule and Calories Burnt Activity Duration (Minutes) Calories Burned Tuesday Activity Schedule and Calories Burnt Activity Duration (Minutes) Calories Burned Wednesday Activity Schedule and Calories Burnt Activity Duration (Minutes) Calories Burned Thursday Activity Schedule and Calories Burnt Activity Duration (Minutes) Calories Burned Friday Activity Schedule and Calories Burnt Activity Duration (Minutes) Calories Burned Saturday Activity Schedule and Calories Burnt Activity Duration (Minutes) Calories Burned Sunday Activity Schedule and Calories Burnt Activity Duration (Minutes) Calories Burned Calories Lost by Sport, Activity, or Exercise Sport, Activity, or Exercise (1 hr) 130 lb / 59 kgs 155 lb / 70 kgs 180 lb / 81.5 kgs 205 lb / 93 kgs Aerobics, low impact 295 352 409 465 Aerobics, high impact 413 493 572 651 Running, general 472 563 654 745 Badminton 266 317 368 419 Basketball game, competitive 472 563 654 745 Billiards 148 176 204 233 Boxing, in ring 708 844 981 1117 Football, competitive 531 633 735 838 Golf, general 266 317 368 419 Hockey, ice hockey 472 563 654 745 Polo 472 563 654 745 Rugby 590 704 817 931 Playing soccer 413 493 572 651 Softball or baseball 295 352 409 465 Playing tennis 413 493 572 651 Volleyball, beach 472 563 654 745 Surfing, body surfing or board surfing 177 211 245 279 Swimming laps, freestyle, fast 590 704 817 931 Calories Lost by Work, Activity or Hobby Work, Activity or Hobby (1 hr) 130 lb / 59 kgs 155 lb / 70 kgs 180 lb / 81.5 kgs 205 lb / 93 kgs Carpentry, general 207 246 286 326 General cleaning 207 246 286 326 Watching Televison 59 70 82 93 Walk / run, playing with animals 236 281 327 372 Gardening, general 236 281 327 372 Fishing, general 177 211 245 279 Hunting, general 295 352 409 465 Sitting, light office work 89 106 123 140 Standing, bartending, store clerk 136 162 188 214 Truck driving, loading, unloading truck 384 457 531 605 Typing, computer data entry 89 106 123 140 Calorie Calculator Discover your perfect Calorie and macronutrient targets with our easy-to-use calculator. Struggling to set realistic weight goals? Our tool simplifies the process, guiding you towards a customized nutrition plan. Combine it with our Automatic Meal Planner for delicious, goal-aligned recipes, and make starting your health journey a snap. Calculators PH3: Layne Norton's Power And Hypertrophy Trainer, Nutrition Calculator Layne Norton's no-nonsense approach to nutrition is the perfect complement to PH3's classic lifts and airtight programming. Here's everything you need to dial in your calories and macros for performance and growth! Eating to build muscle fast looks a whole lot different than eating to stay lean. Unlike many of the other calorie calculators out there, this calculator allows you to factor in personal preferences, such as precise muscle-building goal and diet type. It's part of the 13-week Ph3 program, Layne Norton's guide to power and hypertrophy. Once you know your totals, check out the complete Ph3 program. Nutrition Calculator Select your activity level, select your goal, select your diet type, total calories: total protein total carbs total fat, about the author. Contributing Writer Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. Weight Management Nutrition Facts Nutrition Basics Meal Delivery Services Fitness Gear Apparel & Accessories Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator Editorial Process Meet Our Review Board Try Our Recipe Nutrition Calculator Whip up a custom nutrition label and start making healthier choices! It's as simple as: Editing Your Recipe You can edit your recipe at any point. Editing ingredients: Hit the pencil icon next to the ingredient name if you'd like to edit or delete individual ingredients. To add new ingredients, hit "+Add Ingredient." Servings: Choose the number you'd like from the "Number of Servings" dropdown. Starting over: Choose "Analyze New Recipe" or "Start Over." Note that these options will delete the current information, so if you want to save your current analysis make sure to grab the embed code! Saving and Embedding the Nutrition Label You can easily save the nutrition label by saving the provided embed code. Once you've finalized your ingredients and servings click or tap "embed this label," located under the nutrition label, to generate a code that you can insert into your blog or save to reference later. Making the Most of the Recipe Nutrition Analyzer The nutrition facts label is useful if you're tracking calories or just want to be more informed about your diet, but this recipe calculator is also helpful for making smarter food decisions. Here are a few tips for how to make the most of it. Ingredient swaps: Take a look at the calorie breakdown for individual ingredients if you'd like to adjust the calorie content of your recipe. Knowing where the calories are coming from can help you pinpoint specific ingredients to swap out or adjust quantities for. Ingredient comparisons: How much of a difference will using whole milk versus low-fat milk make? Analyze a recipe with one ingredient, then edit it to use the second and compare the nutrition facts. Recipe comparisons: Analyze multiple recipes and compare the nutrition labels to help you decide which is better for your diet and specific nutritional needs. Troubleshooting Errors With the Recipe Analyzer You might see an error message pop up once you analyze your recipe. Here are a few common ones and how to fix them: Ingredient not recognized, please try editing: click or tap the ingredient for a dropdown of options to choose from. When you choose the correct one, hit "update." Measurement not recognized, please try editing: click or tap the pencil icon next to the ingredient name. Choose a measurement from the dropdown, then hit "update." You can also easily convert the measurement with a unit converter if needed, to match the listings available. Please make sure that you are using the most up-to-date version of your web browser in order to avoid potential errors. This recipe analyzer is not compatible with Internet Explorer. Calorie Calculator You can use the calorie calculator to calculate how many calories you need each day. calorie calculator Table of contents. ◦ ◦ ◦ ◦ What are calories? Calorie counting for weight loss, women's daily calories requirement, men's daily calories requirement. Calorie Calculator English Calorie calculator in other languages, how to add calorie calculator to my website. You can easily add Calorie Calculator to your own website with the help of our code. Paste the code to your website and the calculator will appear on that spot automatically! How to add Calorie Calculator widget to WordPress website? Adding Calorie Calculator to your Wordpres website is fast and easy! Find the page to which you want to add the calculator, go to edit mode, click 'Text', and paste the code to there. Other health and welfare calculators This calculator provides accurate Body Mass Index (BMI) for women and men. Determine is your body considered healthy. Calculate your total daily energy expenditure (TDEE) easily with this free online calculator. Calculate your basal metabolic rate based on well-known formulas with this online calculator. Blood pressure is a vital sign of human body. Calculate normal blood pressures for your age with this calculator! Get your age in years and days today with our free age calculator. Find out your Korean age easily with our online calculator! This is an online tool that will tell you your body shape depending on your measurements. This tool will calculate the possible blood type for a child. This tool will calculate an estimate of the fertilization date based on the due date. This water calculator allows you to calculate how much water is required each day so that you don't have to worry about the amount of water you still need to drink. This online tool will help you calculate the calories you burn within a certain timeframe. This body fat calculator can help you calculate how much body fat is in your total body weight. This parameter applies to all US Navy service members. They are required by military service to maintain a certain percentage of body fat (%BF). The calculation of the progesterone/estrogen ratio, also known as Pg/E2 or simply P/E2, is an integral part of female hormone imbalance assessment and success prediction in vitro fertilization (IVF). This online tool will calculate how many calories you burn when you are resting. The BSA calculator makes it easy to calculate your body area (BSA), which refers to the external surface area of the human physique in square meters. This MAP calculator (Mean Arterial Pressure calculator) determines the average arterial pressure in a single cardiac rhythm. This tool can be used to determine the prognosis, and to plan for future treatment for patients with suspected heart disease. Find out the optimal fat burning zone with this easy-to-use fat burning calculator. Waist to Hip Ratio Calculator calculates the dimensionless ratio between the circumference of your waist and that of your hips. Find your ideal body weight with this simple weight calculator. Fast and easy to use! Works in kg and lbs! This online tool will help you find your face shape based on measurements. This is a tool that helps measure how a baby’s weight compares to other babies. The max calculator was created for any sportsman who wants to calculate their maximal aerobic potential. Get accurate and reliable results with this blood sugar converter/calculator. We use the universally recognized standard of measuring glucose levels in mmol/L. If you're more comfortable with the commonly used mg/dL unit, you can easily switch to that choice. Learn more about baby formula and calculate how much formula your baby needs Food Calorie Calculator Powered by the USDA National Nutrient Database, the Food Calorie Calculator below allows you to choose from thousands of foods and brands, and see nutrition facts such as calories, fat, protein, carbohydrates, fiber and sugar. Get started by entering your food and drink choices under “Keywords”. If you want a quick tally of your choices, click “Add” next to the item to display a summary below. When you’re done, check out our recipes, many with reduced calories! Food Quantity Serving Size Calories Fat Protein Carbs* Fiber Total Sugar TDEE Calculator Learn how many calories you burn every day. Use the TDEE calculator to learn your Total Daily Energy Expenditure , a measure of how many calories you burn per day. This calorie calculator will also display your BMI , BMR , Macros & many other useful statistics! Gender Activity (optional)   Gender Activity (optional)   Questions? Email me at [email protected] …and don't forget to check the FAQ How TDEE Is Calculated Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier. Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards to account for the calories you burn during the day. This is true even for those with a sedentary lifestyle. Our TDEE calculator uses the best formulas and displays your score in a way that's easy to read and meaningful. Katch-McArdle Calculator Table of contents This Katch-McArdle calculator is another tool that can help you keep healthy and fit. The Katch-McArdle formula allows you to calculate your basal metabolic rate , (BMR), which is the minimum amount of calories your body needs per day to keep functioning, assuming you were to do no exercise for that day. This equation differs from the Harris-Benedict equation because it takes into account lean body mass . What is the Katch-McArdle calculator? Katch-McArdle calculator is a quick and easy tool that enables you to calculate your BMR. A basal metabolic rate is the amount of energy used by an individual at rest over a 24 hour day. If you are interested in other formulas calculating BMR, you may also want to check out the Mifflin St Jeor equation calculator . You can also check out the maintenance calorie calculator to calculate how many calories your body needs to maintain your current weight. What is the Katch-McArdle formula? To apply the Katch-McArdle formula, you need to know your lean body mass : BMR = 370 + (21.6 × Lean Body Mass [kg]) It is also possible to calculate your BMR using this formula if you know: Your body fat percentage , because then lean body mass can be calculated as follows: LBM = (Weight [kg] × (100 - Body Fat %) / 100 Your weight and height to estimate your lean body mass using the Boer formula (already built into this calculator): LBM (men) = 0.407 × weight [kg] + 0.267 × height [cm] - 19.2 LBM (women) = 0.252 × weight [kg] + 0.473 × height [cm] - 48.3 Choose your calculation method depending on the values you know and answer the first question Do you know your lean body mass? at the top of this calculator. 💡 You may also check your total daily energy expenditure and the TDEE Calculator ! How do I calculate Katch-McArdle BMR? To calculate your BMR using the Katch-McArdle formula: If you don't have a body composition analyzer or a caliper, don't worry! There are sex-specific formulas, which you can use to make an estimate. Multiply the lean body mass by 21.6 . Add 370 to the result – this number is your BMR . What is the Katch-McArdle formula used for? The Katch-McArdle formula determines someone's basal metabolic rate (BMR) based on their lean body mass . This quantity tells you how many calories you use daily without accounting for your activity level. Can I use Katch-McArdle BMR to calculate my TDEE? Yes, but only as a step along the way. The Katch-McArdle formula is commonly used to estimate the basal metabolic rate (BMR), which then is substituted into the total daily energy expenditure (TDEE) calculations. Is there a Katch-McArdle formula for females? No, there is no separate Katch-McArdle formula for females . The reason is that the original equation is already used for both men and women since it is based on the lean body mass measurement. What is the BMR for a 76 kg female? According to the Katch-McArdle equation, the BMR (basal metabolic rate) for a 76 kg (167.5 lbs) female is 1406 kcal per day . This result was obtained assuming an average lean body mass and height of 163 cm (5′ 4′′). Do you know your lean body mass? If you don't know your body composition, we will calculate lean body mass for you. The calculations will be based on Boer formula. Lean body mass Basal metabolic rate (BMR) Calorie Calculator Leave blank if unknown. If left blank, Recommended Daily Calories will be calculated from an estimated Resting Energy Requirement (RER) at the calculated Ideal Weight If included, suggested feeding will be reduced by 10%, and a treat allotment of 10% of total calories will be included in recommendations, body condition score, daily calories, recommended, new suggested feeding, daily treat allotment, body condition score guide. PNA Calorie Calculator Report Print New suggested feeding plan, august 21, 2024. Based on progress, adjustments in daily food and activity recommendations may be required to reach ideal weight with a healthy rate of weight loss for dogs of 1-2%, and cats 0.5-1% of body weight per week. Treats should not exceed 10% of total daily Calories. Disclaimer: This tool is designed to be used only by veterinary professionals. For obese pets with a body condition score of 7/9 or higher, we advise a weight loss program under the direct guidance of the veterinary health care team. This calculator is only a guideline. Regular monitoring and consideration of outside factors is critical for achieving safe and healthy weight management outcomes. PNA may adjust the formulations based on new data findings. Copyright © Pet Nutrition Alliance. All Rights Reserved https://petnutritionalliance.org/ Recommendations and Guidance Regular monitoring of body weight and body condition score is important for successful weight management. Based on progress, adjustments in daily food and activity recommendations may be required to reach ideal weight with a healthy rate of weight loss for dogs of 1-2%, and cats 0.5-1% of body weight per week. Treats should not exceed 10% of total daily Calories About the PNA Calorie Calculator This tool was designed to aid the veterinary health care team in making nutritional assessments and recommendations to help their patients maintain or achieve their healthy weight. You can share this information with clients with a take-home worksheet. Use the report function to generate a summary of the calculation. Achieving and maintaining healthy body condition scores in pets has been proven to reduce the risk of illness and add to the longevity and general well-being of the animal. As animal advocates, we take on the challenge of educating and coaching our pet-owner community about nutrition and best practices in feeding. Disclaimer: This tool is designed to be used only by veterinary professionals. For obese pets with a body condition score of 7/9 or higher, we advise a weight loss program under the direct guidance of the veterinary health care team. This calculator is only a guideline. Regular monitoring and consideration of outside factors is critical for achieving safe and healthy weight management outcomes. PNA may adjust the formulations based on new data findings. Weight Loss & Obesity Feature Stories Causes & Risks Diet & Lifestyle Other Drugs Weight Loss Surgery Complications BMI Calculator Food Calculator View Full Guide Should You Focus on Building Muscle, Not Losing Weight? If you don’t use it, you lose it. That’s common wisdom, backed up by science, about what happens to aging muscles. And if your goal is to lose weight – whether you have  obesity or a few pounds to drop – losing muscle can hamper your long-term success. In fact, when you focus too much on losing weight, you may miss the bigger picture.  But it is possible to have the best of both worlds: shifting your body composition to get stronger and leaner. Here’s how. Muscle Mass Declines With Age Exactly how much muscle we lose as part of getting older, and when that starts, isn’t clear. But in general, you lose around 3% to 5% per decade starting in your 30s, says Tara Collingwood, MS, RDN, an Orlando-based sports dietitian and personal trainer. “We know that at 50 or 60, we won’t have as much muscle as a 20- or 30-year-old.” Declining muscle mass makes it harder to stay healthy as you age. It can lead to sarcopenia , a condition marked by a loss of muscle and strength that can put you at risk of falls and fractures at an older age.  Falls are the top cause of injury and death from injury for people ages 65 and older, according to the CDC. “Muscle is the most dynamic tissue in our body,” Adil Ahmed, MD, an assistant professor of orthopedic surgery at Baylor College of Medicine. Muscle protects your bones and joints, and it’s also anti-inflammatory, he says.  As for fat, your body does need some of it. But having too much fat tissue is linked to inflammation and various chronic diseases, researchers note in Reviews in Endocrine and Metabolic Disorders .  Poor muscle mass and strength also hamper your ability to bounce back after injury or surgery. “Muscles that are strong recover remarkably well,” Ahmed says. Muscle strength is also tied to bone mineral density: Stronger muscles make for a stronger skeleton. The Relationship Between Weight and Muscle One of the many challenges of weight loss is that you don’t just lose fat. When you weigh yourself and see the scale trend down, this weight loss comes from a combination of water, muscle, and fat.  “You don’t really know what you lost,” Collingwood says. “You just know you lost weight.” Most people will lose at least a little muscle when they lose weight. Given how important muscle is, you want to minimize that loss, especially if you’re postmenopausal , an older adult, have metabolic disease, or are an athlete, researchers note in the journal Nutrients .  And if you’ve weight cycled (losing and regaining weight), that may be linked to gaining more body fat over time. But that finding, published in Diabetes, Obesity and Metabolism, isn’t consistent across the board, and it shouldn’t discourage you from trying to lose weight if you’ve “yo-yoed” before, other research shows. You’ll also need the muscle once you’ve reached your weight loss goal. “If you’re only focused on wanting to get to a certain weight to be happy and not think about it anymore, that’s not necessarily true. You’re in it for the long haul. It’s all about changing your lifestyle,” says Emily Lantz, PhD, an assistant professor in the Nutrition Sciences and Health Behavior Department at the University of Texas Medical Branch.  What You Can Do Since it’s clear how important muscle is, you’ll want to maintain your muscle mass and improve muscle strength when you lose weight. “Muscle has so many benefits, but especially when it comes to weight loss,” Collingwood says. Don’t focus only on the scale. “The goal is not just weight loss. It’s altering your body composition rather than looking at the number on the scale,” Ahmed says. “Patients talk to me about this, and I tell them that I don’t care what the scale says or what your total weight loss is. It’s more about what your body is made of.” Change your approach. Rather than drastically cutting calories and trying to torch more with cardio exercise, consider shifting your focus a bit. These two things matter most for maintaining muscle mass and getting stronger while losing weight, according to a research review published in Advances in Nutrition : Getting enough protein within a calorie-reduced diet  Doing strength training (resistance exercise) “If your goal is weight loss, be mindful that you’ll probably lose some muscle,” Lantz says. “So it’s an even more important time to incorporate some resistance training and maintaining protein intake,” even when you’re limiting calories.  Eating protein does two things: It gives your muscles what they need and helps you stay fuller, longer. That helps when you’re trying to eat fewer calories, Lantz says.  Strength training puts stress on muscles that causes them to break down a little bit and then grow and get stronger. Muscles are also “more metabolically active than fat,” Lantz says. “When you maintain muscle, you burn more calories than you would if you had a different body composition.”  So how can you achieve each? Here’s what to consider: Protein’s Role The amino acids that come from foods are the building blocks of protein. You need them to build your muscles. Lantz recommends taking a meal-based approach to protein, which means aiming to get 25 to 30 grams of protein in each meal, an amount that’s backed by research. Focus on lean food sources of protein , such as eggs, chicken, fish, lean cuts of beef and pork, tofu, beans, and lentils. Protein isn’t all you need, of course. “Look at your diet as a whole; you also need fruits and vegetables for the vitamins, minerals, and fiber that you don’t get from protein-rich sources,” Lantz says.  Do Your Strength Training You probably already know that you should do both aerobic exercise and strength training for your health. But you might be tempted to favor cardio for the calorie burn when you’re trying to lose weight.  But strength training is key, and it works hand-in-hand with your diet.  “Protein is necessary to build and maintain muscle. But you can’t just eat more protein and expect bigger muscles, and you can’t just do any exercise and expect to maintain muscle,” Collingwood says. “You have to be targeted toward it.” That’s where strength training comes in. The CDC recommends doing it at least 2 days per week, targeting your major muscle groups. You don’t have to do those workouts in a gym. Exercises that use your own body weight – such as pushups, squats, and lunges – may be all you need at first. Hand-held weights or resistance bands can make moves more challenging when you’re ready for that. New to strength training? Here’s how to get started. Bottom Line Make sure that you’re building a healthy, resilient body by getting enough protein and making strength training part of your routine. Doing those two things can support healthy weight loss and help your body function and feel its best for years to come. Top doctors in , Find more top doctors on, related links. Weight Loss & Obesity News Weight Loss & Obesity Reference Weight Loss & Obesity Slideshows Weight Loss & Obesity Quizzes Weight Loss & Obesity Videos Food & Fitness Planner More Related Topics 492 IMAGES EXCEL of Food Calorie Calculator.xlsx Calorie Calculator Template in Excel, Google Sheets 21 day fix calorie calculator Accurate calorie calculator Calorie calculator Calorie Calculator: The Definitive Guide COMMENTS Free Macro Calculator Get precise calorie and macro calculations with our advanced online calculator. Start optimizing your nutrition today with our free tool. How to calculate your BMR If you want to calculate your total calorie expenditure, so you can work out how much to eat in order to achieve your goals, you need to add a few other factors. NEAT (non-exercise activity thermogenesis) refers to the calories you burn doing spontaneous activity that is not exercise or training. Calorie calculator Calorie Calculator. Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight. If you're pregnant or breast-feeding, are a competitive athlete, or have a metabolic disease, such as diabetes, the calorie calculator may overestimate or underestimate your actual calorie needs. Calorie Calculator This calorie calculator estimates the number of calories needed each day to maintain, lose, or gain weight. Learn the kinds of calories and their effects. Maintenance Calorie Calculator This maintenance calorie calculator allows you to calculate how many calories your body needs to maintain your current weight. Macro calculator uk Get your personalised calories and macros alongside a free nutrition guide in under 30 seconds. Macro calculator uk | The pH Nutrition calorie calculator will show you exactly how much to eat to lose weight or gain muscle. Cronometer: Eat smarter. Live better The modularity and ability to track macros, micros, and calories in -calories out makes this an invaluable tool for any nutritional goal. Client diet management for nutritionists, dietitians, research teams, schools, and hospitals. Calorie Calculator: Determine Daily Caloric Intake The calorie calculator can help you determine how many calories a day you need - and how many to cut if you want to lose weight. Steps to Calories Calculator Steps to Calories Calculator Created by Joanna Michałowska, PhD Reviewed by Dominik Czernia, PhD, Jack Bowater, and Łucja Zaborowska, MD, PhD candidate Based on 1 source Food Calculator: Carbs, Calories, Fat, Protein and More Food Calculator Get the calories, fat, carbs, protein and more for over 37,000 food and drinks. Then add them to your Daily Totals to see how your calories add up! Search Food Calorie Calculator Calorie Calculator This Calorie Calculator is the most simple-to-use free calorie calculator on the Internet. It determines the number of calories burnt during various activities, whether it be at work, during exercise, or while playing a sport. Calorie Calculator Calorie Calculator Discover your perfect Calorie and macronutrient targets with our easy-to-use calculator. Struggling to set realistic weight goals? Our tool simplifies the process, guiding you towards a customized nutrition plan. PH3: Layne Norton's Power And Hypertrophy Trainer, Nutrition Calculator Eating to build muscle fast looks a whole lot different than eating to stay lean. Unlike many of the other calorie calculators out there, this calculator allows you to factor in personal preferences, such as precise muscle-building goal and diet type. It's part of the 13-week Ph3 program, Layne Norton's guide to power and hypertrophy. Once you know your totals, check out the complete Ph3 program. Calorie Intake and Weight Loss Calculator NASM's Calorie Calculator Calorie calculators, like the one below, are a great resource for quickly determining a weight loss plan based on calorie expenditure, activity levels, and overall goals. Weight loss calculators work by measuring: Basal Metabolic Rate (often called Resting Metabolic Rate ), Total Daily Energy Expenditure (TDEE), a goal weight by a desired date, and your current intake ... Calorie Deficit Calculator Use the calorie deficit calculator to estimate how long it will take to reach your target weight by following a given calorie deficit. Recipe Calorie and Nutrition Calculator This recipe nutrition calculator will analyze the calorie and nutrition facts for any recipe. Simply enter the ingredients and serving size to get started. Calorie Calculator You can use the calorie calculator to calculate how many calories you need each day. Food Calorie Calculator Food Calorie Calculator. Powered by the USDA National Nutrient Database, the Food Calorie Calculator below allows you to choose from thousands of foods and brands, and see nutrition facts such as calories, fat, protein, carbohydrates, fiber and sugar. Get started by entering your food and drink choices under "Keywords". TDEE Calculator: Learn Your Total Daily Energy Expenditure Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day. This calculator displays MUCH more! Katch-McArdle Calculator The Katch-McArdle calculator uses is one of the formulas used to find your BMR (basal metabolic rate). If you're interested in keeping a healthy weight, this calculator may shed light on how. Calorie Calculator About the PNA Calorie Calculator. This tool was designed to aid the veterinary health care team in making nutritional assessments and recommendations to help their patients maintain or achieve their healthy weight. You can share this information with clients with a take-home worksheet. Use the report function to generate a summary of the ... Body Recomposition: Building Muscle While Losing Weight Getting enough protein within a calorie-reduced diet Doing strength training (resistance exercise) "If your goal is weight loss, be mindful that you'll probably lose some muscle," Lantz says. essay homework paper phd project resume review speech study thesis