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Then, this BMR count is multiplied, depending on your activity level:įinally, the count is adjusted, depending on your goal: Here's how it works:Ĭalculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.įor men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)įor women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day) Jeor calculation, which is considered by our nutritionists and dieticians to be the "gold standard" of calorie calculators.

Extra active: You exercise intensely or play vigorous sports nearly every day, including occasional "two a days." You also work a physical job or are on your feet most of the time.ī's calculator uses the Mifflin St.

Very active: You exercise intensely or play vigorous sports on most days.

Moderately active: You exercise 3-5 times a week and stay moving throughout the day with non-exercise activities.

Lightly active: You don't exercise much, but you go for walks 1-3 times per week and are on your feet doing housework during some of the day.

Sedentary: You work at a desk job and you don't do much housework, walking, or exercising.

Here's how to figure out what's right for you: Nutritional researchers agree calorie estimates should take more into account than just the amount you exercise. This choice should reflect the amount of activity in your life based on how you exercise and how physically active your life and/or job is. If this doesn't make the scale go up after a couple of weeks, you may need to add a few hundred more.

Train hard, eat big, right? But you may be surprised at how much more you need to eat to grow! Selecting "gain weight" will put you a few hundred calories above maintenance. Gaining weight-especially as muscle-sounds easy enough. This is a popular "sweet spot" for healthy, sustainable weight loss. If you know that you're ready to lose a few pounds and you've counted calories before, select "lose weight." This will give you a target that is usually 200-700 calories below maintenance. Many nutritionists say before you start cutting calories, you should spend some time at maintenance and get more comfortable with tracking your foods and portion sizes. Which Goal and Activity Level Should I Choose?įirst time counting calories? Or not sure which goal is right for you? Then start with "maintenance." In theory, this is where you will eat the same amount of calories that you burn and maintain your current weight.