Enter your particulars into the calorie calculator beneath to be taught what number of energy you need to eat to achieve your well being and health purpose.

The calculator defaults to the Mifflin-St Jeor equation, a extremely correct methodology of calculating caloric wants.

Should you’d quite crunch the numbers manually, use the Mifflin-St Jeor equation outlined beneath to find out your basal metabolic fee (BMR)—the common day by day energy your physique wants to hold out important features corresponding to respiration, circulating blood, producing hormones, and so forth.

For males: BMR = 10 x weight (kg) + 6.25 x peak (cm) – 5 x age (years) + 5

For ladies: BMR = 10 x weight (kg) + 6.25 x peak (cm) – 5 age (years) – 161

To transform your BMR into your complete day by day vitality expenditure (the overall variety of energy your physique burns every day, additionally referred to as your “TDEE”), multiply your BMR by the corresponding quantity beneath, in response to your degree of bodily exercise:

  • Sedentary: 1.2
  • Flippantly Energetic: 1.375
  • Reasonably Energetic: 1.550
  • Very Energetic: 1.725
  • Further Energetic: 1.9

Lastly, alter the quantity you get based mostly in your objectives. 

To shed some pounds, trim your calorie consumption by 20-to-25%.

For instance, in case your TDEE is 2,000 energy, and also you wish to shed some pounds shortly, cut back 2,000 by 25% to reach at a day by day calorie goal of 1,500 energy. 

Conversely, to realize weight, enhance your energy by 5-to-10%. 

For instance, in case your TDEE is 2,000 energy, and also you wish to achieve weight shortly, enhance 2,000 by 10% to reach at a day by day calorie goal of two,200 energy.

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How Many Energy Ought to I Eat?

Your calorie wants rely in your intercourse, age, peak, weight, and bodily exercise degree. 

For example, a tall, younger, muscular, energetic man would require extra energy than a petite, obese, older girl who engages in sporadic gentle exercise.

In accordance with the U.S. Division of Agriculture’s (USDA’s) 2020–2025 Dietary Tips, the common day by day caloric wants for women and men are as follows:


Whereas these estimates function a place to begin, you’ll wish to observe your calorie consumption extra carefully for efficient weight reduction, achieve, or upkeep.

Right here’s what it is advisable do. 

Easy methods to Use A Calorie Calculator to Lose Weight

To shed some pounds, it is advisable eat fewer energy than your physique burns daily (also called a “calorie deficit”).

To do that, use the Legion Calorie Deficit Calculator to estimate your complete day by day vitality expenditure (TDEE), based mostly in your gender, weight, peak, age, and bodily exercise degree.

Then, create a calorie deficit by consuming 20-to-25% fewer energy day by day (20-to-25% lower than your TDEE) or following our options for gradual, average, and quick fats loss within the “Energy to shed some pounds” part beneath the calculator.

To speed up fats loss and maximize muscle retention whereas weight-reduction plan, you also needs to do the next:

  • Do 3-to-5 energy coaching exercises weekly: This boosts the variety of energy you burn and helps muscle retention, which is vital to sustaining metabolic well being and retaining weight off post-diet.
  • Eat 1-to-1.2 grams of protein per pound of physique weight per day: This enhances exercise restoration, accelerates fats loss, bolsters muscle retention, and will increase satiety, decreasing the probability of overeating.

Easy methods to Use A Calorie Calculator to Acquire Weight

Counting energy isn’t just for weight reduction—it’s additionally a robust device for gaining weight and muscle.

Fairly than mindlessly consuming a set variety of energy, like 3,000 or 3,500 energy per day, a wiser technique to make sure a lot of the weight you achieve is muscle is to make use of the Legion Calorie Calculator to find out your TDEE.

When you’ve established this determine, devour 5-to-10% extra energy than your day by day expenditure or comply with the rules for gradual, average, and quick weight achieve within the “Energy to realize weight” part beneath the calculator.

Easy methods to Use A Calorie Calculator to Keep Weight

The Legion Calculator additionally doubles as a upkeep calorie calculator. That’s, you should utilize it to calculate what number of energy you need to eat per day to keep up your weight.

To make use of it for this goal, enter your information to calculate your TDEE, then use this as your day by day calorie goal.

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What to Eat to Attain Your Purpose Weight

As I clarify in my health books for women and men, Greater Leaner Stronger and Thinner Leaner Stronger, regardless of your purpose, you need to look to get most of your day by day energy from entire, minimally processed meals. 

Listed here are some good examples of meals to incorporate in your food regimen:

  • Protein: Meat, fish, eggs, high-protein dairy merchandise, soy, and whey, casein, and plant-based protein powders.
  • Carbohydrates: Fruits, greens, entire grains (brown rice, corn, oats, quinoa, barley), legumes (beans and peas), and tubers (potatoes and different root greens).
  • Fats: Plant oils, nuts, seeds, and avocados.

Energy in Widespread Eating regimen Meals

Now that you already know the kinds of meals you need to purpose to eat whereas weight-reduction plan, it’s useful to know their calorie contents.

Right here’s the calorie content material of some widespread food regimen staples and what number of grams of protein, carbs, and fats every comprises:

Calories in Common Diet Foods

Energy Burned Throughout Train

Right here’s the common variety of energy you burn doing widespread workout routines based mostly in your physique weight.

Calories Burned During Exercise

+ Scientific References