TDEE = 1.725 × BMR if you have a very active lifestyle (heavy exercise 6-7 days per week).TDEE = 1.55 × BMR if you have a moderately active lifestyle (moderate exercise 3-5 days per week).TDEE = 1.375 × BMR if you have a lightly active lifestyle (light exercise 1-3 days per week).TDEE = 1.2 × BMR if you have a sedentary lifestyle (little to no exercise and work a desk job).Your TDEE equals your maintenance calories. Next, you need to calculate your TDEE, which is the total number of calories you burn including your BMR. 43 years old) and a female (5' 3" 130 lbs. Female BMR formula = 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)īMR chart shows a male (5" 7" 170 lbs.Male BMR formula = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) − (6.8 × age in years).One popular formula for calculating BMR is the Harris-Benedict formula. So, if you weigh 150 pounds, your maintenance calories will be 150 × 15 = 2,250 calories.Īnother way to calculate your maintenance calories is knowing your basal metabolic rate (BMR) and total daily energy expenditure (TDEE).īMR is the number of calories needed to maintain basic life-sustaining functions, such as breathing, maintaining blood pressure, and digesting food. Moderately active means engaging in physical activity equivalent to walking about 1.5-3 miles a day at 3-4 miles an hour, in addition to daily living activities. The first step to calculating your calorie deficit is to find out how many calories you need in a day to maintain your weight, also called maintenance calories.Ī rough estimate for calculating maintenance calories for a moderately active person is multiplying body weight in pounds by 15 (you roughly need 15 calories per pound of your body weight to maintain your current weight). To calculate your calorie deficit for weight loss, follow these two basic steps: Step 1: Calculate your maintenance calories This means eating 500 to 1000 calories below your maintenance calories a day.Ī calorie deficit means consuming fewer calories than your body uses in a day.
Then, you can use the calculator to add those numbers to your daily totals and track how many calories you’re getting each day.For sustainable and safe weight loss, it is advisable to aim for losing about 1-2 pounds a week. Calorie CalculatorĪ calorie calculator like this one allows you to enter the names of foods you eat and get calorie counts for them. Go ahead and add calories, though.įor successful weight loss that you can maintain over time, experts recommend choosing foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients. To gain weight, it's best to work on a plan with a dietitian.
The key is to be patient and work with a dietitian to help find the right plan for you.
Now researchers believe weight loss is a slower process and that consistency and setting realistic goals can lead to successful weight loss over time. To lose weight: It used to be recommended that to lose a pound per week you would need to decrease total calories by 500 a day. The reference woman is 5 feet 4 inches tall and weighs 126 pounds.
For adults, the reference man is 5 feet 10 inches tall and weighs 154 pounds. It's based on your age, activity level, and the BMI (body mass index) of 21.6 for women and 22.1 for men. To maintain weight, the chart shows you your daily calorie limit. "Reference size," as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.ī Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.Ĭ Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day lifeĭ Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. The following suggested calorie ranges are generated using the Institute of Medicine’s estimated energy requirement calculation.Ī These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. The chart should only be used as a reference point because every person is so different metabolically even when they are the same size and gender. The chart below shows some ways to estimate yours. Your daily calorie intake is the approximate number of calories you should try to eat each day.
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