Caloric Needs Calculator

Instructions

Enter your weight, body fat percentage, and level of activity. If you don't know your body fat percentage, you can estimate it using the linked calculator.

How do I choose my activity level?

The key factors to consider when choosing your activity level are your job, your hobbies, your exercise intensity, and how much, on average, you do all of these things. For example, someone working a construction job like landscaping or roofing full time will have a high activity level simply due to their job. However, someone working an office job could also have a high activity level if they spend 10+ hours each week doing high intensity workouts.

• Sedentary: Office job, minimal exercise, no active hobbies
• Low: Semi active job, stands as much as they sit, less than 5 hours of low to moderate intensity exercise each week
• Medium: Active job, on their feet for the majority, 5-10 hours of moderate intensity exercise each week
• High: Physical job, standing and active all shift, 10+ hours of moderate to high intensity exercise each week
• Very high: Has an extremely physical job, 15+ hours of high intensity exercise each week

How does this calculator work?

This calculator is based on the Katch-McArdle formula, which uses your lean body mass (LBM) to estimate your basal metabolic rate (BMR). Your LBM is all of your body mass not attributed to fat and your BMR is how many calories your body uses each day regardless of your activity level. Your LBM is calculated using your body weight and body fat percentage which is then used to find your BMR. The calories needed based on your activity level is added to your BMR to get your total daily caloric needs.

How accurate is the estimation?

The BMR estimation is very accurate, but it's difficult to precisely track the calories needed based on activity level. That being said, the estimation is pretty close and is a good starting point if you're just beginning to track calories.

How is this useful?

The total calories needed per day is a great place to start if you're looking to gain, lose, or maintain your weight. If you're looking to change your weight, eating 500 more or less calories than your daily caloric needs will result in a change of about 1 pound each week. Try this for a few weeks and then make adjustments depending on the rate of weight change.