Daily Calorie Requirements Calculator

Your calorie maintenance level is wherever your body is at once you consume and burn identical variety of calories.

Meaning, once Calories In = Calories Out, you’ve reached your calorie maintenance level.

Here’s associate degree example…

Let’s say you burn 2500 calories per day from a mix of exercise (weight coaching, cardio, etc.), traditional daily activities (getting dressed, showering, driving, etc.), and your body doing the items it must do to sustain itself (breathing, pumping blood, digesting food, etc.).

That means 2500 calories is your daily calorie maintenance level during this example. If you then consumed 2500 calories on a daily basis, your body would stay just about identical. Your weight won't go up or down. Everything can simply be “maintained.”

Why? as a result of you Greek deity identical variety of calories that you just burned, which suggests that all of the calories you consumed were employed by your body. There was no surplus or deficit. it had been even.

And, the quantity of calories that creates this happen is your calorie maintenance level.

Why Your Calorie Maintenance Level Is thus necessary

Isn’t it obvious? No? Fine, let’s use a chart to create it obvious…

The Cause	The Effect	Required For
Below Maintenance Level (Caloric Deficit)	Stored calories (body fat, muscle tissue, or both)are going to be burned.	Losing Fat
At Maintenance Level (Maintenance)	Maintenance	Maintaining Your Current Weight
Above Maintenance Level (Caloric Surplus)	it will be stored (as either muscle tissue, body fat or both).	Building Muscle

As you can see from the chart above:

• To lose fat, you wish to form a caloric deficit. Meaning, you wish to be BELOW your calorie maintenance level in order that you finish up burning additional calories than you consume. once that happens, your keep body fat are going to be burned for energy instead.

• To maintain your current weight, you wish to be AT your calorie maintenance level in order that you’re overwhelming and burning identical variety of calories.

• To build muscle, you wish to form a caloric surplus. Meaning, you wish to be on top of your calorie maintenance level in order that you’re overwhelming additional calories than you burn. once that happens, your body can have the additional calories it must produce new muscle tissue.

Sounds pretty sensible, right?

The issue is, so as to try to to any of those things, you initially ought to find out what your calorie maintenance level is thus you recognize specifically what it's you wish to be on top of, below or maybe with.

So, let’s find out what yours is…

How To Calculate Your Calorie Maintenance Level

In case it’s not obvious enough, calorie maintenance levels area unit completely different|completely different} for everybody as a result of we tend to all have different daily calorie necessities. It’s not like everybody with a particular goal or somatotype has identical maintenance level or something like that.

Instead, your calorie maintenance level relies on several factors that area unit specific to you and your precise state of affairs.

These factors include:

• Gender
• Height
• Weight
• Age
• Activity level
• Metabolic Rate
• Thermic impact Of Food
• Non-Exercise Activity Thermogenesis (NEAT)

As you'll be able to see, your specific calorie maintenance level is ready-made to you and you alone. although you're identical age, height and weight as somebody and have the precise same activity level and goals as they are doing, you'll be able to each still have terribly completely different calorie maintenance levels and daily calorie necessities generally.

Luckily although, there area unit some fast and simple ways in which to urge associate degree correct estimate of what your daily calorie maintenance level is.

Here area unit my favorite methods…

Method #1: weight (lbs) x 14-17 = calculable Daily Calorie Maintenance Level

Just take your current weight in pounds and multiply it by fourteen and seventeen. Somewhere in between those two amounts can typically be your daily calorie maintenance level.

For example, a {180|one hundred eighty|a hundred associate degreed eighty}lb person would do a hundred and eighty x fourteen and 180 x seventeen and acquire an calculable daily calorie maintenance level of somewhere between 2520-3060 calories.

People who area unit feminine, older, less active or feel they need a “slow metabolism” ought to most likely stick additional towards the lower finish of their estimate. those that area unit male, younger, additional active, or feel they need a “fast metabolism” ought to most likely stick additional towards the upper finish of their estimate.

If you’re unsure, simply decide variety somewhere within the middle. We’ll check that it’s utterly correct afterward. Don’t worry.

Method #2: The Daily Calorie necessities Calculator (using the Mifflin-St Jeor Equation)

While methodology #1 is typically pretty correct for many individuals, it still has the potential to be off to a point as a result of it doesn’t account for several of these individual factors i discussed before (like age, gender and activity level), all of that have an effect on what our daily calorie maintenance level is.

And that’s wherever the Mifflin-St Jeor Equation comes into play.

The Mifflin-St Jeor Equation is one amongst some of well accepted (and slightly complex) equations used for estimating your daily calorie necessities supported several of the factors i discussed before, so increasing the potential for accuracy.

Rather than cause you to do any longer maths (math sucks, I know), I’ve enclosed a calculator below which will love all for you. simply fill it in and click on the “Calculate!” button.

click here to calculate your calories

Method #3: The Experiment

While one or each of the ways represented on top of can typically offer a reasonably correct estimate of a person’s daily calorie necessities, it’s necessary to recollect that they're still simply estimates.

The only thanks to actually realize your precise calorie maintenance level is by doing a straightforward sense experiment…

1. Basically, eat identical quantity of calories on a daily basis for a few of weeks and monitor what your weight will.
2. If it stays identical, you’ve found your precise maintenance level.
3. If it goes up or down, then simply change your calorie intake in little increments, wait another number of weeks, and see what your weight will then.
4. When it stays identical, you’ll recognize of course that you’ve found your precise daily calorie maintenance level.

Now, does one ought to do that experiment? most likely not.

Method #1 and/or methodology #2 can typically be utterly adequate. Plus, within the next step, I’m planning to show you the way to make sure your calorie intake finishes up being specifically right although your estimate was slightly off.

Speaking of which…

Now For the foremost necessary Step Of All

Whether you used methodology #1, method #2, or a mix of each (or did the experiment represented in methodology #3), you must currently have a extremely sensible plan of what your daily calorie maintenance level is.

Awesome!

Again, don’t worry regarding your estimate being 100 percent correct currently. We’ll check that it’s excellent within the next step. except for without delay, all that matters is that you just have your calculable daily calorie maintenance level discovered.

Now comes the foremost necessary a part of all: mistreatment that estimate to work out specifically what percentage calories you wish to eat per day to succeed in your specific goal.

So, choose your goal below and then make your plan

to maintain your weight: how many calories you need to maintain weight