Do you want to to know the daily calorie consumption what do you need to eat? Thanks to our online calculator you can find out your daily intake based on your age, height, current weight and level of physical activity.
What is the basal metabolic rate?
The basal metabolic rate (BMR) is a parameter that indicates how much weight a person should lose or the amount of exercise he/she should do to lose weight.
This is an additional parameter used as a complement to the BMI since body mass index alone may be inaccurate or inaccurate in determining a person's health status.
Therefore, the basal metabolic rate takes into account the individual's data such as gender, age, height or weight. From the value of each of the above unknowns, solve one of the following equations:
- Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
- Women: BMR = (10 x weight in kg) + (6,25 x height in cm) - (5 x age in years) - 161
But the metabolic rate formulas do not take into account the daily activity performed by the person, that is why, depending on the amount of exercise you do you have to fine-tune the result of the TMB as follows:
- Little or no exercise: TMB x 1.2
- Gentle exercise (1-3 days a week): TMB x 1,375
- Moderate exercise (3-5 days a week): TMB x 1.55
- Intense exercise (6-7 days a week): TMB x 1,725
- Very intense exercise (twice a day): TMB x 1.9
The final result will give us the amount of daily calories we need.
How to interpret the data of the daily calorie calculator?
The basal metabolic rate is calculated on the basis of the most current version of the Harris-Benedic equationt, a method that allows us to estimate a person's basal metabolic rate based on weight, height and age, thus providing a recommended daily calorie intake.
To keep us
However, an athlete does not have to make the same caloric intake as a sedentary person, therefore, there is the possibility of indicating our approximate level of daily activity to see if we need to eat more or less each day for maintain our current weight.
To lose weight
If we want to lose weight, it is enough to maintain a balanced diet and above all, consume fewer calories than recommended by the Harris-Benedict equation. This way and with the practice of sports, you will surely achieve reduce your weight day by day.
To gain weight
If on the other hand we want to gain weightIf you are a person who wants to gain muscle mass, it is enough to establish a diet with a higher caloric intake than indicated by our calculator, so you will gain more mass which, together with the practice of sports, will allow you to gain muscle volume, strength or definition, as appropriate.
Calculating daily energy expenditure is very important
As you have seen, the importance of calculate our daily energy expenditure is very important to meet the body's needs.
Note that even if we keep our height unchanged after a certain age, the amount of physical activity varies from one age to the next. number of calories per day we need. For example, a man of 180 centimeters who weighs 72 kilos but is sedentary will need 2040 Kcal per day while if he performs a very intense physical activity he will need 3230 Kcal to cover his daily needs.
Remember that you can also know your ideal weight to find out if you need to maintain, gain weight or apply a slimming diet.
Lastly, if you need to calculate the equivalence of your recommended daily calorie allowance in Kilojoules, you can use our converter of Kcal to Kj.
The 2000 calorie diet does not have to help you lose weight
Many people who want to lose weight look for weight loss menus from the 2000 calorie diet for weight loss. The name itself is already wrong because it is actually a diet of 2000 Kcal, that is, 2,000,000 calories. Often the term "calories" is mistakenly used when in fact we are talking about Kcal.
Another common mistake is to think that the 2000 Kcal diet will help us lose weight without first calculating the daily calories we need. If our body needs less than 2000 Kcal and we ingest a higher figure, we will lose weight, not only will we not lose weight, but we may also gain weight..
Generally speaking, we can say that the 2000 Kcal diet is designed for an adult person who wants to cover all the nutrient base that our body needs. Depending on our physical activity, the 2000 Kcal diet can help us to maintain our weight (light activity) or to lose it (if we have a high activity).