Caloric Intake Calculator & Formula

Caloric Intake Calculator














The Caloric Intake Calculator helps determine the daily calories needed based on age, gender, weight, height, activity level, and personal goals. This calculation assists in planning meals and setting targets for maintaining, losing, or gaining weight.

Caloric Intake Formula

This calculator uses the Mifflin-St Jeor Equation to estimate Basal Metabolic Rate (BMR), adjusted by activity level to determine daily caloric needs:


BMR = 88.362 + ( 13.397 × Weight ) + ( 4.799 × Height ) – ( 5.677 × Age )

Where:

  • Weight: in kilograms
  • Height: in centimeters
  • Age: in years

The calculated BMR is then adjusted based on activity level and caloric goals.

Real-Life Example

Let’s say a 25-year-old woman weighs 70 kg, is 165 cm tall, and is moderately active. Her goal is to maintain her weight.

  • Step 1: Calculate BMR:

    • BMR = 447.593 + (9.247 × 70) + (3.098 × 165) – (4.330 × 25) ≈ 1501.42

  • Step 2: Adjust for activity level (moderately active, 1.55):

    • Daily Caloric Intake = BMR × 1.55 ≈ 2327.20 calories

Benchmark Indicators

Caloric intake needs vary widely based on goals and activity levels:

Low Intake: 1200 – 1500 calories – Common for weight loss in less active individuals

Moderate Intake: 1800 – 2500 calories – Suitable for maintenance in moderately active individuals

High Intake: 2500+ calories – Typically for active individuals aiming to build muscle or increase weight

Frequently Asked Questions

What is the Basal Metabolic Rate (BMR)?

BMR is the number of calories your body needs at rest to maintain vital functions like breathing and circulation.

How do activity levels affect my caloric needs?

Activity levels adjust BMR based on how much energy your body uses during physical activities, so higher activity levels increase daily caloric needs.

How many calories should I consume to lose weight?

A common recommendation is to create a calorie deficit of about 500 calories per day to achieve gradual, sustainable weight loss.

Can I gain muscle while on a caloric deficit?

It can be challenging, but possible, with a balanced intake of protein, targeted strength training, and careful attention to nutrition.

Are all calories equal?

Not exactly; while calorie counts are important, nutrient quality also plays a role in health and weight management.


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