You would need to eat around 1,500 calories per day to lose 2lbs/1kg (any more than this is not recommended and should only be attempted under medical supervision).Īlternatively, if you were looking to gain weight, you would want to eat around 3,000 calories per day to gain 1lb/0.5kg per week, or 3,500 to gain 2lbs/1kg. Therefore, if your BMR is 2,500, you will need to eat around 2,000 calories per day to lose 1lb/0.5kg per week. Inversely, it will take an average daily surplus deficit of 500 calories to gain 1lb (0.5kg) per week. Generally speaking, it will take an average daily caloric deficit of 500 calories to lose 1lb (0.5kg) per week.
BMR CALCULATOR CALORIES QUOTES HOW TO
You can use this calculator to work out how to use caloric intake to meet your health and fitness goals. These are rough guides: you may need to play around with the numbers to better suit your needs as you go along. The number you will get from this is the number of daily calories you need in order to maintain your current weight, at your height, weight and age, with your physical activity levels. If you engage in very hard exercise six to seven days per week or have a physical job, multiply your BMR by 1.9. If you take part in hard exercise six to seven days per week, multiply your BMR by 1.725. If you moderately exercise three to five days per week, multiply your BMR by 1.55. If you lightly exercise one to three days per week, multiply your BMR by 1.375.
Sedentary: If you get little or no exercise, multiply your BMR by 1.2.To include the number of calories you burn during daily activities based on your lifestyle and activity levels, a calorie calculator will make use of some variation on the following multiplications: This value is multiplied by an activity factor (generally 1.2-1.95), dependent on a person's typical levels of activity, which will give a more realistic value for maintaining bodyweight. The value obtained from these equations is the estimated appropriate calorie intake a person should hit in a day to maintain their bodyweight if they are doing no physical activity.
W= weight in kilograms, H= height in centimetres, A= age in years The Mifflin-St Jeor and Harris-Benedict equations remain the two most commonly used BMR equations with most calorie calculators. The Mifflin-St Jeor Equation also calculates BMR and has prove more accurate a lot of the time than the revised Harris-Benedict Equation. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Harris-Benedict Equation is one of the main ones used to calculate basal metabolic rate (BMR) and was one of earliest equations written for this purpose.
Though actual amounts will vary according to person, with far too many variables to take into account for any calculator to be 100% accurate all the time, a simple calorie calculator will be able to put you in the right ballpark.Ĭalorie Calculators will be based on one of several equations, all of which will give you an estimated average daily caloric expenditure. It’s easy enough to find a pretty decent estimate of your BMR. Knowing exactly how much food to eat to achieve any deficit, surplus, or even maintenance, requires knowing how much energy your body uses which, as we have just seen, is your BMR. Weight loss requires a caloric deficit and weight gain requires a caloric surplus. Interested in diving deeper into fitness metrics? Explore our BMI Calculator, BMR Calculator, TDEE Calculator, and Body Fat Calculator for a thorough insight into your health parameters. Once you know your BMR, any changes you want to bring about in your body become suddenly much more achievable.
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