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Daily calorie calculator. How many calories, carbohydrates, proteins and fats do we need per day to lose weight, gain weight or maintain weight?

The caloric demand calculator will help you create the right diet. It will answer the question of what is our daily calorie requirement and how much daily do we need to consume carbohydrates, proteins and fats to gain weight or lose weight by a given weight within a certain period of time.
We have a choice of several of the most popular formulas for calculating the basal metabolic rate. As a result, we will also get a seven-day alternating caloric cycle, thanks to which, with long-term diets, we can "cheat" the body by consuming different caloric values a day while maintaining a weekly diet.

Daily calorie calculator. So how much do we need a day to lose weight, gain weight or maintain weight.

Gender:

Age:

Years

Height:

Weight:

Activity:

Sedentary (little or no exercise, office work)

Light activity (light exercise / exercise 1-3 days a week)

Medium activity (medium effort / exercise 3-5 days a week)

High activity (heavy effort / high sports activity 6-7 days a week)

Very high activity (heavy daily exertion / arguing and manual labor)

Lose weight:

kg/week

Gain weight:

kg/week

Formula:

Harris-Benedict

Mifflin - St Jeor

Katch-McCardle: fat content %

Result

calories kilojoule keep weight lose weight gain weight
Table of the seven-day alternating cycle

Usefull information

Despite the use of different formulas around the world to calculate the basal metabolic rate, no universal calculator or formula can determine it with 100% accuracy. This is due to the fact that each person has a different body structure, different physical activity and a different metabolism, and although two people of the same sex are the same age, have the same weight and height, their actual BMR may differ slightly.
Although the BMR index should be determined for each person individually, dietetics uses different formulas to determine the resting metabolic rate.

Harris-Benedict - This formula was created in 1919 and due to changes in lifestyle, it tends to increase the caloric requirement by about 5%. The most used pattern. It is intended mainly for young and obese people.

Man: 66.5 + (13.75 * wieght) + (5.003 * height) - (6.775 * age)
Woman: 655.1 + (9.563 * weight) + (1.85 * height)-(4.676 * age)

Mifflin-St Jeor - w 2005 roku Amerykańskie Stowarzyszenie Dietetyczne ADA opublikowało raport porównujący różne wzory. Wzór ten został uznany za najbardziej dokładny.

Man: 10 * weight + 6,25 * height - 5 * age + 5;
Woman: 10 * weight + 6,25 * height - 5 * age - 161

Katch-McCardle - This formula uses your body fat percentage. Intended mainly for slimmer people who know the indicator. One of the calculators on our website can be used to calculate the body fat content.

Man & Woman: 21,6 * weight without fat + 370
where Weight without fat = Weight - (fat percentage * weight)

Scientific research shows that 0.45 kg of fat is about 3500 kcal, so to lose weight or gain weight by 0.5 kg per week, you should reduce or increase the value of calories consumed by about 500 kcal per day.

Over time, our bodies adjust to reduced calories, become more efficient at using energy through reduced metabolism, and burn less fat. Therefore, most people on a diet go to the point where reducing their caloric intake further does not produce enough results. In this case, there is an increase in metabolism through, for example:
- increasing physical effort
- setting the diet in an alternating way;
- occasional consumption of high-calorie meals;
- manipulating the intake of macronutrients (carbohydrates, proteins, fats);

It is assumed that the minimum level of daily caloric intake is 1200 kcal for women and 1800 kcal for men. However, such a generalization does not make much sense because everyone has a different body structure and a different level of physical and mental activity. For example, a person with low muscle mass and low activity will have a different need, compared to a muscular person who performs hard physical work every day.
It is not recommended to consume less than 1000 kcal per day and lose more than 1 kg per week as this may cause exhaustion and "hunger" of the body and, as a result, the so-called the yoyo effect. You should also remember to lose weight slowly and steadily. A sudden drop in caloric intake can slow down your metabolism. Learn to eat slowly, regularly and in small portions, as studies show that people who eat fast, irregular and large portions gain weight faster.
If the result in the calculator shows an intake of less than 1000 kcal, use a diet that does not reduce the consumption level <1000 kcal and burn the excess calories by increasing physical activity.

Basal metabolic rate (BMR) - the lowest metabolic rate in the human body, necessary to maintain basic life functions, being awake, in conditions of complete physical and mental peace, thermal comfort, which is 12 hours before the test, he did not eat any meals, after 3 days of a protein-free diet and after at least 8 hours of sleep. Depending on age and lifestyle, the basic metabolism consumes from 45% to 70% of the human daily energy requirement.
Metabolism - Wikipedia (EN)

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As a result, the calculator will provide the total duration of all activities, the sum of calories burned and the number of calories consumed for each activity separately, including the time of its execution. The calculator also tells you how many hours you need to constantly perform a given activity to lose weight by about 0.5 kg, taking into account your weight.

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