Daily Calorie Need Calculation and Macronutrient Calculation

Step 1. Calculate your calorie needs

Weight (kg):
Height (cm):
Age:
Gender: Female Male
Activity level: No or light physical activity Light activity (sports 1-3 days a week) Moderate activity (sports 3-5 days a week) Very active (sports 6-7 days a week) Overly active (sports, physical work or training twice a day)
Calculate Calories

Step 2. Calculate calories and macronutrients for muscle building or fat burning

Daily calories:
Kilo:
Goal: Building muscle Fat burning
Calculate macronutrients

What is Daily Calorie Need Calculation?

Calorie counting is a method used to determine your daily energy needs and track the energy value of the foods or drinks you eat. These calculations are used for purposes such as maintaining a healthy lifestyle, controlling weight, or improving your sports performance.

How to Calculate Calorie Needs?

1. Calculating Basal Metabolic Rate (BMR)

The first step is to calculate your basal metabolic rate (BMR). BMR represents the amount of energy your body burns at rest. Your BMR will vary depending on factors such as your age, gender, height, weight, and muscle mass. Various mathematical formulas can be used to calculate BMR, the most common being the Mifflin-St Jeor or Harris-Benedict equations.

2. Activity Level Calculation

Once your BMR is calculated, you need to calculate your daily activity level. If you have a sedentary lifestyle, your activity level will be low. However, if you have an active lifestyle or are involved in sports, your activity level will be higher. There are many online calculators that you can use to determine your activity level.

3. Calculating Daily Calorie Needs

You can calculate your daily calorie needs by combining your BMR and activity level information. This will help you determine how many calories you need to meet your daily energy needs.

What is Macronutrient Calculation?

Once you have determined your daily calorie needs, it is important to divide those calories into macronutrient groups such as carbohydrates, proteins, and fats. Each macronutrient needs to be calculated in grams. The following ratios are generally recommended:

• Carbohydrates: 45-65%
• Proteins: 10-35%
• Fats: 20-35%

What is the Use of Calorie and Macronutrient Calculation?

Once you've determined your daily calorie and macronutrient goals, you can use a food journal or app to track the calories and macronutrients of the foods and drinks you eat. This will help you stay on track and eat healthily.