Complete Guide to Calorie Calculation
What is Daily Recommended Calories?
Daily recommended calories are the amount of energy you need to consume per day to maintain your activity level. Basal Metabolic Rate (BMR) is the minimum energy needed to sustain life, and Total Daily Energy Expenditure (TDEE) is the total energy expended including activity. For weight loss, consume 500kcal less than TDEE; for weight gain, consume 500kcal more.
How to Use
Step 1: Select gender (male/female). Step 2: Enter age, height, weight. Step 3: Select daily activity level. Step 4: Click Calculate to see BMR, TDEE, and calories for maintaining/losing/gaining weight. Step 5: View recommended macro intake (carbs, protein, fat).
What is Harris-Benedict Formula?
The Harris-Benedict formula is the most widely used method for calculating BMR. Male: BMR = 88.362 + (13.397 × weight) + (4.799 × height) - (5.677 × age), Female: BMR = 447.593 + (9.247 × weight) + (3.098 × height) - (4.330 × age). Multiply by activity factor to get TDEE.
Frequently Asked Questions (FAQ)
- Q. Are calculations accurate?
- A. The Harris-Benedict formula is a widely used reliable method, but actual results may vary based on individual muscle mass, metabolic rate, and health condition. For accurate measurement, professional consultation is recommended.
- Q. How much should I reduce for weight loss?
- A. Generally, reducing 500kcal per day results in about 0.5kg weight loss per week. Rapid weight loss can be harmful to health, so avoid consuming less than 1,200kcal per day.