Calorie Calculator

Before you can start any type of calorie controlled diet, you need to know how many calories you should be consuming on a daily basis.

Fill in your details on the calorie calculator below to find out how many calories you should be consuming to maintain your current body weight.



Your BMR is: Calories


BMR = Basal Metabolic Rate. BMR is an estimate of how many calories you would burn if you did nothing but rest for 24 hours.
It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

Formulas:
The more modern Mifflin-St Jeor equation is commonly believed to be more accurate than the older more traditionally used Harris-Benedict equation.

Calcluating Fat Loss

Once you know your BMR, you should decide how much fat you want to to lose per week - 1lb (0.45kg) of fat equates to 3500Kcal.
If you want to lose 1lb (0.45kg) of fat per week, you would need a calorie deficit of 3500Kcal over 7 days...or 500Kcal per day.
Calorie deficit can simply worked out by:

Calorie Deficit = BMR + Calories Burned - Calorie Intake


Example:
If your BMR is 1800Kcal & don't take regular exercise (which you should), if you consumed 1300Kcal per day - then you would lose a 1lb of fat in a week.

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