Calorie Intake and BMR Calculator

The number of calories we burn per day is a combination of our basal metabolic rate (BMR) and our activity level. The BMR is the number of calories our body needs when at rest, but awake, over the course of one day, and our activity level expresses the number of calories we burn while doing our daily physical activities.

CALORIE INTAKE AND BMR CALCULATOR

The calorie intake and BMR calculator is aimed at healthy adult women and is based on the Harris-Benedict equation and posterior revision made by Roza and Shizgal. To accurately determine your BMR and the number of calories you need per day, enter your height, weight, age, and activity level.

calorie intake and BMR calculator

HOW MANY CALORIES SHOULD YOU EAT A DAY?

The results show you how many calories you need to eat a day in order to maintain your weight, but if you’re trying to gain or lose weight you need to adjust your daily calorie intake as well as your activity level.

If you’re trying to gain weight you need to increase your lean protein intake and do workouts that can help you build muscle mass and improve your health, like our strength training workouts. Don’t eat processed foods, this will only deteriorate your health and, instead of gaining lean muscle mass, you will gain fat.

If you’re trying to lose weight respect your calorie intake but increase your activity level. This way you’ll create a calorie deficit, which results in weight loss. Keep your diet healthy, balanced and follow a workout plan that focuses on increasing your metabolism and burning fat, like our weight loss workout plan. Don’t try dropping calories, this will lower your metabolism even further and the moment you return to “normal” eating your weight will come back on.

Print our free food journal template, find out which foods work for you, and learn more about your eating habits.