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Calorie calculator

This calorie calculator estimates the number of calories needed each day to maintain, lose, or gain weight. I'm not expert in this area however this is all through my studies so far on books and articles. May be you are pushing yourself hard in Gym ground however you are not getting enough results because lifting a weights will not build muscle, your diet is also equally important in building a muscle. people are mad in taking a proteins while doing a Gym and during their workout but most of them never understand the science behind in body building and weight lifting.

Now, probably you have a question for me, how the calories can be calculate ?. let's understand, we are not clone humans. every person have unique body structure, weight, height, size etc hence the calculation also will be differ according to these parameters. so, its very simple method to calculate your daily energy expenditure but before calculation understand the concept of MET (Metabolic Equivalent of task), BMR (Basal metabolic rate) and TDEE (total daily energy expenditure) so that you can understand the science behind on this. Let's quickly move onto our calculation.

Multiple your TDEE with below following activities,

BMR x 1.15 = Sedentary (Little or no exercise)

BMR x 1.2 to 1.35 = Light activity ( 1 to 3 hours of exercise per week or sports per week )

BMR x 1.4 to 1.55 = Moderate activity (4 to 6 hours of exercise or sports per week)

BMR x 1.6 to 1.75 = Very Active ( 7 to 9 hours of exercise or sports per week ) BMR 1.8 to 1.95 = Extra Active (10+ hours of excise or sports per week )

Method of calculating BMR

BMR = 10x Weight (in Kilograms) + 6.25 x height (in Centimeters) - 5 x Age (in Years) + 5

let's understand more through example.

  1. multiple your weight in kilograms by 10

  2. multiple your height in centimeters by 6.25

  3. add these two number together

  4. multiple your age in years by 5

  5. subtract the result from the sum of steps 1 and 2

  6. now add 5 to the result

in my scenario,



(6.25x176=1100)) =1790


(45x5= 225) =1565


5= 1570

So, my BMR is approximately 1570 calories.

Next level is, calculating TDEE. Now multiple your BMR result with above mentioned activity ( Choose your activity according to your weekly workout or sports or other activities engagements)

In my scenario : My BMR is 1570 and I'm multiplying this with 1.4. result would be 2198 which is my approx. required calories.

Above method can help you in wait gain, loss or muscle building. its highly recommended to consult with your physician or dietician if you have struggling with some health issues.

Stay fit , stay healthy.

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