Caloric Needs Calculator
As the name suggests, this particular calculator helps you know the required calories for a person to stay healthy. This calculator provides precise and accurate results based on different factors such as age, sex, weight, height, and activity level. For example, for those who mostly spend their day sitting in the office, their activity level is low, and they must intake fewer calories.
In comparison, those who engage their bodies in physical activities, such as sportsman and others who earn their living by doing physical work, need more energy. Similarly, athletes and sportsmen have lower body fat levels than those who work in the office. In the same way, a 25-year-old will need more calories compared to a passive 60-year-old female to maintain the same weight.
This tool uses formulas like the Harris-Benedict or Mifflin-St Jeor equations to estimate daily caloric requirements. Accurately calculating caloric needs helps create balanced diets and achieve specific health goals, such as weight loss, muscle gain, or maintaining current weight.
Harris-Benedict Equation
BMR = 88.362 + (13.397 x weight in kkg) + (4.799 x height in cm) - (5.677 x age in year)
BMR = 447.593 + (9.247 x weight in kkg) + (3.098 x height in cm) - (4.330 x age in year)
TDEE = BMR x 1.55
How to Use Calculator?
We have covered if you do not know how to use the caloric needs calculator. Here is a step-by-step guide to using this calculator:
- Select your gender: Choose "Male" or "Female" from the options provided. This is important as caloric needs differ based on gender.
- Enter your age: Input your age in years. This helps adjust the calculation based on metabolic changes with age.
- Input Your Weight: Enter your weight in kilograms. If you have your weight in pounds, you can convert it to kilograms by dividing by 2.2046.
- Input Your Height: Enter your height in centimeters. If you have your height in feet and inches, you can convert it to centimeters.
- Select Your Activity Level: Choose your activity level, whether secondary, lightly active, active, or very active.
The calculator will process your information using the Mifflin-St Jeor equation and then give you the final results.
How to Calculate it?
Let me show a detailed breakdown of how it calculates your body’s caloric needs.
Example;
Suppose you are a 27-year-old boy, your weight is 69 Gs, and you are 170 cm tall. Your activity level is secondary type. Then you will enter the details in the calculator as mentioned above steps.
Gender: Male
Age: 27
Weight (kg): 69 years
Height: 170 (cm)
Activity level: Secondary
Solution
The calculator then calculator the above-provided details by using this equation:
BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
BMR = (10 x 69) + (6.25 x 170) - (5 x 27) + 5
BMR = 1492.5
TDEE =BMR x 1.55
TDEE =1492.5 x 1.5
TDEE =2313.375
So, the Total Daily Energy Expenditure (TDEE) is approximately 2313 calories/day.
When You Need to Use This Calculator?
The caloric needs calculator helps calculate the body's health in many scenarios. I have listed some ideal cases when you need to know your body's caloric needs.
- It helps you determine the calorie deficit you need to lose weight and details the additional calories you need to gain weight.
- If you have an illness and your doctor recommends avoiding a specific food, you must know the calories in the adopted food. Taking the right calories and macronutrients will ensure that you stay energetic.
- Physical training institutes, such as those that train students for army examinations and other athletic competitions, can use this calculator to prepare healthy diet plans.
- During pregnancy, the woman must consume extra calories and macronutrients to ensure her and the baby's health. This tool helps her determine her dietary needs.
- If you are going through an activity change stage, for example, you suddenly moved from a high-activity lifestyle to a low- or non-activity lifestyle, then you need to address some drastic changes in your body. If you do not follow the right diet according to your body, then you will have stomach and other digestive problems.