How Many Calories Do You Need Per Day?

Daily Calories Needed Calculator

Curious about how many calories you should be eating per day? Well you’ve came to the right place. Our free daily calorie calculator is a quick and easy to use tool for figuring out your ideal intake. If you have any further questions about your health and nutrition visit our fitness blog or schedule a free fat loss consultation with Coach John. Enjoy!

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Step 1. 

Select your sex. 

Step 2. 

Select your age.

Step 3

Select your height.

Step 4. 

Select your weight.

Step 5. 

Select your level of daily activity.

Step 6. 

Get Your results!

What's The Daily Calorie Intake Formula?

If you’re wondering how this magical tool calculates how many calories you need per day accurately, it’s quite simple. The Mifflin-St. Jeor equation was developed in 1990 and is largely regarded as the most accurate formula to determine required levels of energy consumption. For each of the formulas for men and women below, you will take the final number and multiply it by how active you are.

The multiples are 1.2 if you sit for most of the day, 1.3 if you stand or move around a few times throughout the day, and 1.4 for very active people.

Women’s Formula

= 10 x (Weight in kg) + 6.25 x (Height in cm) – 5 x age – 161

Men’s Formula

= 10 x (Weight in kg) + 6.25 x (Height in cm) – 5 x age + 5

How Many Calories To Lose Weight?

So here is the equation for you to find this number out:

TDEE (Total Daily Energy Expenditure) = BMR + Activity Level Number + Thermal Effect of Food

Once you know this number, remember to eat about 500cal below it. If you do that and maintain the activity level that you used for the calculation, you will lose 1-2lbs per week.

NOTE: As you become lighter, this number changes so recalculate this number frequently (recommended every 10lbs).

MAJOR SUGGESTION: Always underestimate your activity level. If you have a desk job and you say you’re “lightly active” because you walk to put papers away in a filing cabinet across the room, the calculator will over-calculate your calorie intake. Be accurate.

If you’d rather do the following: you can also find out how many calories you should be eating (roughly) by taking your goal body weight and multiplying that number by 11 (for 1.5lbs/week) or 12 (for 1lb/week). NOTE- this is the least accurate out of all of the above options.

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