Your Daily Calorie Requirement

A calorie is a measure of energy, just as a kilogram is a measure of weight and a kilometre is a measure of distance. So the amount of energy you exert in doing an activity is measured by the calorie burn rate.

Your body is constantly burning calories to keep your body functioning. To burn more calories, do more activities, and the more strenuous the activity, the greater the calorie burn. Your daily calorie intake may vary depending on the amount of activity you do. If you’re exercising more on one day, you may need to eat more to fuel that workout. The absolute minimum calorie intake should be 1200 for women and 1500 for men. In order to lose weight, you need your calorie intake to be less than your total daily calories burned. Restricting calorie intake too much can be harmful to your health.

Based on your age, height, sex and activity level, this calorie calculator will estimate the number of calories you need to eat daily to maintain, gain or lose weight. Click here to figure out your daily calorie needs now.

This Calculator is based on the Mifflin – St Jeor equation. With this equation, the Basal Metabolic Rate (BMR) is calculated by using the following formula:
BMR = 10 * weight (kg) + 6.25 * height(cm) – 5 * age(y) + 5         (man)
BMR = 10 * weight (kg) + 6.25 * height(cm) – 5 * age(y) – 161     (woman)
The calories needed to maintain your weight equal to the BMR value multiplied by an activity factor. To lose 1 pound, or 0.5kg per week, you will need to cut 500 calories from your daily menu. The best way to lose weight is through proper diet and exercise. Try not to lower your calorie intake by over 1,000 calories per day and try to lower your calorie intake gradually. Also, try to maintain your level of fiber intake and balance your other nutritional needs. The results of the Calorie Calculator are based on an estimated average.

Total amount of moderate or vigorous activity you do, besides your normal daily routine, on most days like: walking to the market, to the bus stop, work, college, climbing stairs; manual washing of clothes, sweeping, scrubbing, mopping, carrying groceries, manual grinding on stone, playing outdoor games, etc.

The absolute minimum calorie intake should be 1200 for women and 1500 for men. In order to lose weight, you need your calorie intake to be less than your total daily calories burned. Restricting calorie intake too much can be harmful to your health.

It depends,There are two major ways to burn more calories, depending on whether you are restricted by time. Assuming you don’t have a time limit, the answer is as intuitive as it gets: exercise for longer. However, most of us are usually restricted by the time we have available to exercise after taking care of our priorities like work, family… Here, the answer is exercise with more intensity. 

Among the benefits of exercising, we can point to psychological well-being and increased happiness, as well as physical health benefits such as an improved immune system, higher bone density and lowering the risk of heart disease. The improvement that exercise has on our cardiovascular system is very significant, and with heart disease being the leading cause of death for both men and women, it is not something to sniff at.