Calorie calculator

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{$ 'Attribute' | translate $}{$ 'Value' | translate $}
TDEE{$ '(' | translate $}{$ $ctrl.bmrFormulaTrans[$ctrl.bmrFormula] $}{$ ')' | translate $}{$ $ctrl.result.tdeeFormatted $} {$ 'Calories/day' | translate $}
TDEE{$ '(' | translate $}{$ $ctrl.bmrFormulaTrans[$ctrl.bmrFormula] $}{$ ')' | translate $}{$ $ctrl.result.tdeeWeekFormatted $} {$ 'Calories/week' | translate $}
{$ 'BMR' | translate $}{$ $ctrl.result.bmrFormatted $} {$ 'Calories/day' | translate $}
{$ 'BMI' | translate $}{$ $ctrl.result.bmi.current $}{$ '(' | translate $}{$ $ctrl.result.bmi.bmi | myNumber:1 $}{$ ')' | translate $}
{$ 'Activity level' | translate $}{$ 'Calories/day' | translate $}
{$ item.title $}{$ item.tdeeFormatted $}
{$ 'Ideal weight' | translate $}{$ $ctrl.result.idealWeightValues[0] | myNumber:1 $}{$ $ctrl.result.idealWeightValues[$ctrl.result.idealWeightValues.length - 1] | myNumber:1 $} {$ $ctrl.getWeightUnit() $}
{$ 'Robinson formula (1983)' | translate $}{$ $ctrl.result.idealWeight.robinson | myNumber:1 $} {$ $ctrl.getWeightUnit() $}
{$ 'Miller formula (1983)' | translate $}{$ $ctrl.result.idealWeight.miller | myNumber:1 $} {$ $ctrl.getWeightUnit() $}
{$ 'Devine formula (1974)' | translate $}{$ $ctrl.result.idealWeight.devine | myNumber:1 $} {$ $ctrl.getWeightUnit() $}
{$ 'Hamwi formula (1964)' | translate $}{$ $ctrl.result.idealWeight.hamwi | myNumber:1 $} {$ $ctrl.getWeightUnit() $}
{$ 'Energy intake to lose weight' | translate $}{$ 'Calories/day' | translate $}
{$ item.value | myNumber:2 $} {$ $ctrl.getWeightUnit() $}/{$ 'Week' | translate $} {$ item.calories | myNumber $}{$ '(' | translate $}{$ item.percent | myNumber $}%{$ ')' | translate $}
{$ 'Consult a doctor...' | translate $}
{$ 'Energy intake to gain weight' | translate $}{$ 'Calories/day' | translate $}
{$ item.value | myNumber:2 $} {$ $ctrl.getWeightUnit() $}/{$ 'Week' | translate $} {$ item.calories | myNumber $}{$ '(' | translate $}{$ item.percent | myNumber $}%{$ ')' | translate $}
{$ $ctrl.result.tdeeFormatted $} {$ 'Calories/day' | translate $} {$ item.title $}
{$ group[0].groupTitle $}{$ '(' | translate $}{$ group[0].groupRatio $}{$ ')' | translate $} {$ item.weight | myNumber:0 $} {$ 'g' | translate $}
{$ $ctrl.result.tdeeCuttingFormatted $} {$ 'Calories/day' | translate $} {$ item.title $}
{$ group[0].groupTitle $}{$ '(' | translate $}{$ group[0].groupRatio $}{$ ')' | translate $} {$ item.weight | myNumber:0 $} {$ 'g' | translate $}
{$ $ctrl.result.tdeeBulkingFormatted $} {$ 'Calories/day' | translate $} {$ item.title $}
{$ group[0].groupTitle $}{$ '(' | translate $}{$ group[0].groupRatio $}{$ ')' | translate $} {$ item.weight | myNumber:0 $} {$ 'g' | translate $}
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BMR & TDEE calculator

BMR & TDEE calculator

If you are not a professional athlete, training does not affect body weight as much as is commonly believed, and proper nutrition provides a much greater effect on weight loss. You can organize it by counting calories.

Mifflin-Saint Jeor Formula

Developed in 2005 by American nutritionists led by Mifflin and St. Jeor, the formula allows you to calculate the required number of calories with high accuracy. This takes into account all the main factors: height, weight, age and gender. You can find out the required amount of energy per day using a simple formula:

  • For men: BMR = (m × 10) + (h × 6.25) − (t × 5) + 5.
  • For women: BMR = (m × 10) + (h × 6.25) - (t × 5) - 161.

In this case, m is weight, h is height, and t is age. For example, if you are a 36-year-old man with a height of 175 centimeters and a weight of 95 kilograms, your daily intake will be: (95 × 10) + (175 × 6.25) − (36 × 5) + 5 = 1868.75 kilocalories. The resulting number is multiplied by the activity factor. For a sedentary lifestyle, it is 1.2, which means the final figure is 2242.5 kilocalories.

Harris-Benedict formula

One of the earliest calorie counting methods is considered to be a formula developed in 1919 in Washington by James Arthur Harris and Francis Gano Benedict. It allows you to determine how much energy you need to maintain weight and lose weight, and takes into account active metabolism (AMR) and basal metabolism (BMR). Basal is calculated first:

  • Men (over 20): BMR = 66.4730 + (13.7516 × m) + (5.0033 × h) − (6.7550 × t).
  • For women (over 20): BMR = 655.0955 + (9.5634 × m) + (1.8496 × h) − (4.6756 × t).

Having received the desired BMR, you can calculate the active metabolism - AMR: by multiplying by a factor. For a sedentary lifestyle, it is 1.2, for moderate activity - 1.375, for high activity - 1.725, and for athletes - 1.9.

Katch-McArdle Formula

A simpler way to calculate calories was proposed by researchers Katch and McArdle, who paid attention only to the mass of adipose tissue and lean body mass. The method has become especially useful for athletes, and for people leading an active lifestyle.

  • BMR = (21.6 × LBM) + 370 where:

LBM - body weight without fat. In turn, LBM is calculated as:

  • (m × (100 − % fat)) / 100.

The Ketch-McArdle formula does not take into account the age and gender of a person, and cannot be applied to overweight people. Its main purpose is to select a diet for professional athletes.

Harris-Benedict formula (revised)

Developed in 1919 by James Harris and Francis Benedict, the formula was revised in 1984.

  • For men: BMR = 88.362 + (13.397 × m) + (4.799 × h) − (5.677 × t).
  • For women: BMR = 447.593 + (9.247 × m) + (3.098 × h) − (4.330 × t).

Today, both options are used, but the modified one is considered more accurate.

Schofield formula

Advanced calorie counting was published in 1985 by researcher V. N. Schofield, who based his work on the results of Mifflin-St. Jeor. Tables were compiled for different age intervals, taking into account gender and body weight. So, for men aged 18-30, the formula looks like this:

  • BMR = 63 × w + 2896, with standard error of estimate (SM) = 641.

For women aged 18 to 30, BMR is calculated differently:

  • BMR = 62 × w + 2036, with standard error of estimate (SM) = 497.

Similar formulas are presented for both sexes with age intervals. The results obtained are multiplied by the activity coefficient: from 1.3 to 2.4.

It is important to understand that it is much easier not to consume excess calories than to try to burn them during training. For example, if you take a run at a speed of 8 km / h, then you need something like:

  • 20 minutes - to burn calories from 1 half-liter bottle of beer.
  • 28 minutes to burn calories from 1 cheeseburger.
  • 41 minutes to burn calories from 1 liter of Coca-Cola or Pepsi.
  • 43 minutes to burn the calories from an 85g pack of Lays chips.
  • 50 minutes to burn calories from a Snickers Super bar.

It is also important to monitor the amount of proteins, fats and carbohydrates in the diet. Ideally, protein should be 30-35%, fat 10-15%, and carbohydrates 50-60%. The percentage of BJU, as a rule, is indicated on product packages.

And the required number of calories extracted from food is calculated using online calculators or the formulas listed above. They allow you to determine with high accuracy how much energy you need per day: taking into account age, height, gender, weight, and other parameters. Watch your diet and be healthy!

How many calories should I eat a day? Find your total daily energy expenditure

How many calories should you eat in a day?

Someone strives for a slender and toned figure, while others, on the contrary, want to gain weight and build muscle mass. Both can be achieved with the right diet, which plays a much more important role than sports training and physical activity!

Tips for losing weight

Civilization has brought us comfort and an abundance of delicious, high-calorie foods that, on the one hand, improve the quality of life, but on the other hand, can lead to obesity and serious health problems. To prevent this from happening, it is enough to follow a few simple rules:

  • Drink drinking water (up to 0.5 liters) an hour and a half before meals. This will reduce the feeling of hunger, and speed up the metabolism by an average of 24-30%.
  • Include green tea in your diet. It contains not only caffeine (in small amounts), but also catechins - powerful antioxidants that help burn excess calories.
  • Try to completely abandon sugar and fructose (in its pure form). These components are already included in most foods, and their excess consumption leads not only to obesity, but also to type 2 diabetes.
  • Use smaller utensils. The psychological effect will be that you eat a full plate, which is subconsciously perceived as much better than a half-empty plate with the same amount of food.
  • Snacking lightly: with nuts, fruits, vegetables, hard boiled eggs, etc. This will reduce the feeling of hunger without consuming a lot of calories.
  • Perform cardio where your heart rate is between 120 and 160 beats per minute. Such exercises are especially effective in burning visceral fat around the internal organs (in the abdomen).
  • Completely give up sugary sodas. Worse than sugar can only be sugar diluted in water with the addition of carbon dioxide. It is instantly absorbed into the mucous membranes of the esophagus and stomach, and provokes sharp jumps in insulin in the blood.
  • Get rid of food addiction. Many people "seize" stress, and eat food not for saturation, but for a pleasant taste sensation. If you have such an addiction, it is worth getting rid of it - on your own, or with the support of a specialist doctor.

Nutritionists also recommend chewing your food slowly. This not only makes it more useful and prolongs pleasure, but also causes satiety (a feeling of satiety) - more complete than with a quick meal.

Tips for weight gain

It's easier to gain mass than to lose it, but the main thing here is to gain the "correct" weight, not body fat. For the process to take place with maximum health benefits, follow these simple rules:

  • Increase the number of meals. You can’t eat a lot at one time, and most of what you eat will not be absorbed by the body. Therefore, you need to break the diet from 3-4 meals to 6-7.
  • Do not drink water before meals. It will cause satiety and reduce appetite, which in the case of weight gain is a minus, not a plus.
  • Add extra calories to familiar meals. For example, if it is pasta or scrambled eggs, sprinkle them with grated cheese, and add sour cream or powdered milk to soup or stew.
  • Always have a healthy and nutritious "snack" on hand: a bag of nuts, avocados, cookies, sandwiches.
  • Diversify the menu with desserts: yogurt, muesli, muffins, chocolate bars. Give preference to those desserts that do not provoke a sharp increase in insulin levels in the blood.
  • Use roomy dishes. A piece of cake or pie on a large platter will deceive your subconscious mind and allow you to eat more than usual.
  • Regularly engage in strength training, ideally with weights. This is the only way if your goal is to increase not only fat, but also muscle mass.

When gaining weight, you also need to devote a lot of time to sleep - at least 8 hours a day. Sleep duration should be increased if you are engaged in heavy physical exertion.

The above tips are universal and easy to follow. They will allow you to achieve the desired result without much effort, whether it is weight loss or, conversely, weight gain. The main thing is to know the measure in everything, and not to overdo it when achieving the cherished goal!