Daily Intake Calorie Calculator

Daily Calorie Needs Formula:

\[ \text{Daily Intake (kcal)} = \text{BMR (kcal)} \times \text{PAL} \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Basal Metabolic Rate (BMR):

Daily Calorie Needs:

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1. What is Daily Calorie Intake?

Daily calorie intake represents the number of calories your body needs each day to maintain your current weight, based on your basal metabolic rate (BMR) and physical activity level (PAL). Understanding this value is essential for weight management, whether your goal is to lose, maintain, or gain weight.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation to estimate BMR and multiplies it by your activity level:

\[ \text{Daily Intake (kcal)} = \text{BMR (kcal)} \times \text{PAL} \]

Where BMR is calculated as:

\[ \text{Men: BMR} = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5 \] \[ \text{Women: BMR} = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161 \]

PAL (Physical Activity Level) values:

1.2 - Sedentary (little or no exercise)
1.375 - Lightly active (light exercise 1-3 days/week)
1.55 - Moderately active (moderate exercise 3-5 days/week)
1.725 - Very active (hard exercise 6-7 days/week)
1.9 - Extra active (very hard exercise, physical job)

3. Importance of Calculating Daily Calorie Needs

Details: Knowing your daily calorie needs is fundamental for effective weight management, nutritional planning, and achieving fitness goals. It helps create a balanced diet that supports your energy requirements while considering your health objectives.

4. Using the Calculator

Tips: Enter your weight in kilograms, height in centimeters, age in years, select your gender and activity level. Be honest about your activity level for the most accurate results.

5. Frequently Asked Questions (FAQ)

Q1: What is BMR?
A: Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at complete rest.

Q2: How accurate is this calculation?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas for the general population, but individual variations may occur.

Q3: Should I eat exactly the calculated amount?
A: The result is an estimate. Adjust based on your goals (deficit for weight loss, surplus for weight gain) and monitor your progress.

Q4: How often should I recalculate my needs?
A: Recalculate when your weight changes significantly, your activity level changes, or every few months as you age.

Q5: Are there limitations to this calculation?
A: This calculation may be less accurate for athletes with high muscle mass, pregnant women, or individuals with certain medical conditions.