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Ever ask yourself, "How many calories do I need?"
Use this simple iBodyFit Calorie Calculator to find out.
 
Height: Ft. In.
Weight: in Pounds
Gender:
Age:
Body Fat %: (Optional)
 
 



Step 2. Enter your BMR from the above right.


Enter your BMR from Above:
to learn more about your BMR, click HERE.
 
 

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How Does This Work?
The first step in finding the amount of calories you need per day is to find your BMR. This can be done through an expensive test or estimated through a fitness calculator.

What is my BMR?
Your BMR, explained simply, is the amount of calories your body needs to sustain life. It takes energy (in the form of calories) to keep your body running smoothly: heart beating, blood pumping, lungs breathing, etc.

Total Caloric Needs
Your total caloric needs is your BMR multiplied by your Activity Level.
Multiply your BMR by your Daily Activity Level to get your total caloric needs.

*REMEMBER*
THESE ARE ESTIMATES OF HOW MANY CALORIES YOU NEED TO MAINTAIN YOUR CURRENT WEIGHT.


Now What?
To LOSE Weight:
If your goal is to lose weight, you need to create a caloric deficit.
500 less calories per day should yield a pound of weight loss per week.
Better yet, exercise away 250 calories and eat 250 less to make 500 total.
NEVER GO BELOW 1200 (for women) 1400 (for men) calories per day!

To GAIN Weight:
To gain one pound per week, add 500 calories (good healthy calories) per day to your TDEE.
For more info on weight control go to Weight Loss in the NUTRITION section.

Formulas used to calculate RMR and BMR:

Basal Metabolic Rate using the Harris-Benedict equation
For women: 655.1 + (9.563 x weight in kg) + (1.85 x height in cm) - (4.676 x age)
For Men: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)

RMR equation by Mufflin
For women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
For Men: 5 + (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years)

Harris-Benedict Revised
For women: 447.593 + (3.098 x height) + (9.247 x weight) - (4.330 x age)
For Men: 88.362 + (4.799 X Ht) + (13.397 x wt) - (5.677 x age)
If you know your body fat percentage, you can get a better estimate.

Katch-Mcardle formula
370 + (21.6 x lean mass in kg)
 
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