Calorie Intake And Burned Calculator

Calorie Calculation Formula:

\[ \text{TDEE} = \text{BMR} \times \text{Activity Factor} \] \[ \text{Intake} = \text{TDEE} - \text{Deficit} \]

BMR (Basal Metabolic Rate):

kcal/day

Activity Factor:

Calorie Deficit:

kcal/day

TDEE (Total Daily Energy Expenditure):

Recommended Daily Intake:

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1. What is Calorie Intake and Burned Calculation?

The Calorie Intake and Burned Calculator estimates your Total Daily Energy Expenditure (TDEE) and recommends appropriate calorie intake for weight maintenance or loss based on your Basal Metabolic Rate (BMR) and activity level.

2. How Does the Calculator Work?

The calculator uses the following formulas:

\[ \text{TDEE} = \text{BMR} \times \text{Activity Factor} \] \[ \text{Intake} = \text{TDEE} - \text{Deficit} \]

Where:

\( \text{BMR} \) — Basal Metabolic Rate (kcal/day)
\( \text{Activity Factor} \) — Multiplier based on activity level
\( \text{Deficit} \) — Calorie deficit for weight loss (kcal/day)
\( \text{TDEE} \) — Total Daily Energy Expenditure (kcal/day)
\( \text{Intake} \) — Recommended daily calorie intake (kcal/day)

Explanation: TDEE represents the total calories you burn in a day, while the intake calculation helps determine how many calories you should consume to achieve your weight goals.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation is essential for weight management, athletic performance optimization, and creating effective nutrition plans for health and fitness goals.

4. Using the Calculator

Tips: Enter your BMR in kcal/day, select your activity level, and specify your desired calorie deficit for weight loss. For weight maintenance, set deficit to 0. All values must be valid positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: What is BMR and how is it calculated?
A: BMR (Basal Metabolic Rate) is the number of calories your body needs at rest. It can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict equations.

Q2: What activity factor should I choose?
A: Choose based on your daily activity: Sedentary (office work), Lightly Active (light exercise 1-3 days/week), Moderately Active (moderate exercise 3-5 days/week), Very Active (hard exercise 6-7 days/week), Extremely Active (physical job + daily exercise).

Q3: What is a safe calorie deficit for weight loss?
A: A deficit of 500 kcal/day typically results in about 1 pound (0.45 kg) of weight loss per week. Extreme deficits below 1200 kcal/day for women or 1500 kcal/day for men are not recommended without medical supervision.

Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight changes (5+ kg) as your BMR changes with body composition.

Q5: Can this calculator be used for weight gain?
A: Yes, for weight gain, use a negative deficit (calorie surplus) instead of a deficit in the calculation.