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# Daily calorie allowance

 Age: Height: Weight: Activity: уровень физической нагрузки 1 2 3 4 5 Gender: Male Female

### Algorithm:

BMR (basal metabolic rate) is the basal metabolic rate The value determines the amount of calories (energy) required for the proper functioning of the body: breathing, gastrointestinal function, blood circulation, thermoregulation, nervous system function, etc.

#### Harris-Benedict formula

The formula was discovered in 1919. It is the first formula based on scientific work in human basal metabolism.

 Men: BMR = 88.36 + (13.4 * weight in kg) + (4.8 * height in cm) - (5.7 * age in years) women: BMR = 447.6 + (9.2 * weight in kg) + (3.1 * height in cm) - (4.3 * age in years)

#### Mifflin-San Giora formula

The formula was discovered in 1990. The principle is similar to the Harris-Benedict formula, but the coefficients have been significantly changed. The American Dietetic Association recognizes the Mifflin-San Gera formula as the most accurate among similar ones.

 Men: BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) + 5 women: BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) - 161

#### An adjustment for physical activity

These formulas define a baseline calorie level. The body's actual caloric needs depend on physical activity:

 Activity level Coefficient 1. Minimal activityLow activity lifestyle with no exertion BMR * 1.2 2. Low activityLow physical activity or irregular exercise BMR * 1.375 3. Average activityAverage physical activity or regular exercise BMR * 1.55 4. High activityHigh physical activity or vigorous training BMR * 1.725 5. extreme activityAthletes, extreme physical activity BMR * 1.9

#### Use Calorie Calculation

You need to calculate your body's actual caloric needs, given your level of physical activity. The rest is easy:

• Lose weight - consume fewer calories than calculated
• Gain (gain weight) - consume more calories than estimated
• Save weight - consume calories as calculated