Calorie Calculation

1. Enter your height, weight, age, and gender.
2. Your daily calorie consumption based on activity levels will be automatically calculated.

Calorie consumption refers to the amount of energy the body uses through daily activities and exercise. It indicates how much of the calories consumed as food are used as fuel for body movements, playing a crucial role in weight management and maintaining health.

Basal Metabolic Rate (BMR)

• The minimum amount of energy required to sustain life
• Calories burned at rest, including breathing, heartbeat, and body temperature regulation

Physical Activity Level (PAL)

• Energy consumed through daily activities and exercise
• Varies based on physical activities like walking, household chores, exercise, and work

Thermic Effect of Food (TEF)

• Energy required for digestion, absorption, and metabolism of food
• Calories burned by consuming food itself

Calorie consumption is calculated by multiplying the basal metabolic rate (BMR) by a factor based on the activity level, allowing estimation of energy expenditure tailored to individual lifestyle and exercise habits.

Total calorie consumption is calculated by multiplying the basal metabolic rate (BMR), based on the Harris-Benedict equation, by the following activity level factors:

• Sedentary: BMR × 1.2
• Light Activity: BMR × 1.375
• Moderate Activity: BMR × 1.55
• Heavy Activity: BMR × 1.725
• Very Heavy Activity: BMR × 1.9
• Extremely Heavy Activity: BMR × 2.1

This tool is available for free.