You can use this calculator to determine a baseline for losing weight. Fair warning though, this will be extremely difficult to maintain long term and you will be hungry all of the time. If you are overweight you can certainly afford to eat less and you may be fine with 400-500 calories of deficit. This is what most doctors recommend for healthy individuals. This will lead to approximately 1-2 lbs of weight loss per week. Not only can this calculator determine the number of calories you need to eat in order to maintain weight, but it can also determine the calories you need to consume in order to lose weight.įor the average person, a deficit of 200-300 calories per day is optimal for healthy weight loss. Play around with the calculator above to see just how much this can affect you. Some days you may work out less than others, but you can divide the calories you burned throughout the entire week.Ĭlear and simple, the best way to increase the total amount of calories you burned each day is by increasing your activity. What’s unique about the calculator above is that it takes into account your activity level and adds that to your total daily calories. This is the proper amount for losing and gaining 1-2 lbs per week as stated above. For losing in gaining weight this is -200 calories per day and + 200 calories per day respectively. That last step is for us to add in a factor for your weight goals whether to maintain, lose, or gain weight. This calculator takes the average of those two scenarios. This is the largest estimate in the calculator because “working out” can mean a brisk walk for some people and a hard run for others. This is simply a factor that adds extra calories for how much you workout. Now that we have the calories you are burning at rest, we need to add in an activity factor. s = constant (+5 for men/ -161 for women).This is calculated with the following formula: BMR Formula In general, the calculation for BMR is extremely accurate and in studies is only shown to deviate up to 5% from true values. This is the total calories your body burns at rest based on your age, height, weight, and gender. How is this calculated? To do that we need to visit the key component of this calculator, BMR.īMR stands for basal metabolic rate. Understanding and calculating the number of calories you burn is the first step in any program for weight loss or gain, but it’s also important for normal individuals trying to maintain weight.
REE (Resting-Energy-Expenditure) Calculator.Enter your height, age, weight, and weight goals. Calculate the total number of calories you must consume in order to meet your weight goals, whether to maintain, lose or gain weight.
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