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Daily calorie allowance

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

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.

BMR (basal metabolic rate).

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 activity

Low activity lifestyle with no exertion

BMR * 1.2
2. Low activity

Low physical activity or irregular exercise

BMR * 1.375
3. Average activity

Average physical activity or regular exercise

BMR * 1.55
4. High activity

High physical activity or vigorous training

BMR * 1.725
5. extreme activity

Athletes, 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:

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