This widget calculates how many calories you are burning every day.
It means that if, for instance, the result is 3,000 Cal, it means that if you eat 3,000 Cal a day you will neither lose nor gain weight.
If you will consume more than your daily caloric requirement, you will gain weight. The gains will always consist of some muscle tissue and some fat. The ratio between muscles and fat gains will depend on your genetic set-up, your diet plan and your training.
Similarly, if your daily caloric intake is lower than your daily caloric requirement, you will lose weight – both muscle mass and fat.
The most common approach to minimizing muscle loss and maximizing fat loss is eating high-protein, low-carb food.
You need to submit your gender, bodyweight and activity level. You will also need to know (at least approximately) your body fat percentage. This can be measured either by calipers or by various electronic devices.
This is how we got our results:
1 for men or 0.9 for women x bodyweight in kg x 24 x fat multiplier x activity level
Fat multiplier for men:
- 10% to 14% of body fat -> 1
- 14% to 20% of body fat -> 0.95
- 20% to 28% of body fat -> 0.9
- 28% of body fat and more -> 0.85
Fat multiplier for women:
- 14% to 18% of body fat -> 1
- 18% to 28% of body fat -> 0.95
- 28% to 38% of body fat -> 0.9
- 38% of body fat and more -> 0.85
- Very light (sedentary work, almost no walking, no sports) -> 1.3
- Light (shop worker, teacher) -> 1.55
- Moderate (manual work or some sport) -> 1.65
- Heavy (heavy manual work or active sport) -> 1.8
- Very heavy (combination of heavy manual work with sport or professional athlete) -> 2
In the first step we calculate basic caloric requirements for one hour. We multiply this by 24 (number of hours a day) and we get the basic daily caloric requirement.
However, the more body fat a person has, the more energy can he or she draw from the fat deposits. Therefore we need to multiply our result by the fat multiplier. Women have naturally more fat then men – this is why the fat multiplier is different for men and women.
By now we received the daily caloric requirements for basal metabolism. This is the number of calories you would burn daily only to support your basic bodily functions like heart beat and breathing.
Therefore, we must multiply this number by a multiplier that describes your real daily activity level.
If you wish to lose or gain weight, simply enter your target weight instead of your current weight. This way you will learn how many calories you need to ingest daily to achieve your aims.