The daily calorie needs of a person depend on the factors of height, weight, age, sex and activity level. There are several different methods of calculating your calorie needs or Total Daily Energy Expenditure (TDEE). This calculator is based on Basal Metabolic Rate (BMR) which is a more accurate method of calculating your TDEE.
Basal Metabolic Rate or BMR is the minimum number of calories required to sustain life of a resting individual. This is the calories expended by the body to perform vital body functions such as breathing, blood circulation, digestion, maintaining body temperature and so on. BMR is determined by a variety of genetic and environmental factors.
Total Daily Energy Expenditure or TDEE of a individual depends on BMR and how active the person is. One method of calculating TDEE is to determine your BMR and multiplying that with a activity factor. Once you know your TDEE you can calculate how much calorie you need daily to maintain, lose or gain weight.
To calculate TDEE enter height, weight, age, gender and activity level and click Calculate TDEE.
To maintain your current weight your daily calorie intake should remain at the same level as your calculated TDEE. If your activity levels change then your TDEE will also change accordingly
To lose weight you should either reduce your daily calorie intake or increase your activity levels. A common guideline is to reduce 500 calories from your TDEE to lose one pound of your weight in a week.
To gain muscular body weight you need to combine exercise with increased calorie in your diet. A common guideline is to eat 500 calories more than your current TDEE to gain one pound of weight in a week.