How much kcal do i need a day

Male Female. Feet Meters. Pounds Kilograms. Maintain Current Weight. Lose Weight. Gain Weight. Sedentary Little or no exercise. Here are your next steps to lose weight: 1. Pick a weight-loss workout plan. Shortcut to Shred. Alpha M's Tailored. Lean at Home. Here are your next steps to gain muscle: 1. Pick a muscle-building workout plan. Shortcut to Size.

Kris Gethin Muscle Building. Modern Physique. Garage Gains. Here are the next steps on your journey to customize your nutrition: 1. Pick a workout plan. Home Body. Maintain current weight First time counting calories? Lose weight If you know that you're ready to lose a few pounds and you've counted calories before, select "lose weight.

Gain weight Gaining weight—especially as muscle—sounds easy enough. Here's how to figure out what's right for you: Sedentary: You work at a desk job and you don't do much housework, walking, or exercising. Lightly active: You don't exercise much, but you go for walks times per week and are on your feet doing housework during some of the day. Moderately active: You exercise times a week and stay moving throughout the day with non-exercise activities. Very active: You exercise intensely or play vigorous sports on most days.

Extra active: You exercise intensely or play vigorous sports nearly every day, including occasional "two a days. Here's how it works: Calculate basal metabolic rate BMR , or the calories your body burns simply by being alive.

What Does 2, Calories Look Like? Ever wondered what 2, calories looks like? Use this handy visual guide to see a day's worth of meals across 3 different macronutrient ratios! Want to build muscle and lose fat? Then you need protein! Here's how much you need and how to measure it for each meal. Carbs are your body's favorite energy source. Learn which carb sources are best and how you can easily measure them without using a scale!

Contrary to popular belief, fat is not the enemy! Learn how to easily add a serving of healthy fats to your diet. For Health Professionals. Clinical Trials. Program Ph. Financing Your Education. Advanced Training Programs. Information For Research at Baylor. Research Offices.

Additional Research Services. Healthcare Outreach. The thermic effect of food also plays a part, but it is more or less constant, assuming you do not change your diet significantly. Daily calorie needs vary by body size and body composition. Women , in general, tend to have a higher percentage of body fat and leaner muscles, which results in lower caloric needs relative to an otherwise equivalent male weight, height, age.

Studies have repeatedly shown that women require less food to sustain their weight. Finally, age also plays a role, with older persons expending relatively less energy. You can check that by entering a different age in our tool.

In our calorie calculator we use body mass, stature, gender, and age to estimate your resting energy needs BMR , which we then multiply by an estimate based on your specified level of exercise. This allows us to arrive at a fairly accurate estimate of your daily calorie needs [1]. Our software shows your calorie needs per day in kCal per day or Calories per day, as it is often called in common language , which is the amount of calories you require if you want to preserve maintain your weight.

If you want to lose weight or gain weight , we present you with estimates of the caloric intake needed to achieve a certain weight loss goal or weight gain goal. It is based on the assumption that you will maintain your specified intensity of physical activity and that our estimate of its energy impact is approximately correct. Since these estimates are based on population averages, it is always a good idea to closely observe your weight and make adjustments as necessary.

General recommendations by Katch et al. Of course, both of these recommendations and the results from the calculator should be thought of as general guidelines only. You should always consult with a medical practitioner or a nutritionist, before going on a diet or making a significant change to your exercise routine.