Calculating Your Daily Calories

In order to calculate your daily calories, use this simple formula.

It is the same method registered dieticians use, the Harris Benedict Equation.

You could do it manually below or just use the daily calorie calculator below. If you really arent that fussy and just want a guideline then 10 calories per pound of bodyweight for cutting up and 15 calories per pound of bodyweight for a mass routine is a good bet for most people.

Convert your weight from pounds to kilograms.
Take your weight in pounds and divide it by 2.2.
For example: 190 lb / 2.2 = 86.3 kg;

Convert your height from inches to centimeters.
Take your height in inches and multiply it by 2.54.
For example: 58 in. x 2.54 = 172.72 cm.

Listed below are the equations, for both men and women, in order to calculate your Basal Energy Expenditure (BEE). Your BEE is the amount of energy you need in order to maintain your weight at bed rest or no activity. Therefore, your BEE is also used as the standard for your total calories needed when you are active and want to lose weight because the activity will cause the calorie deficiency needed. If you want to gain weight add 500 calories per day for a week and move up or down from there depending on what you see on the scale and mirror.

Males:
66 + [13.7 x (weight in kg)] + [5.0 x (height in cm)] - [6.8 x (age in yrs)] = BEE (in calories);

Females:
655 + [9.6 x (weight in kg)] + [1.8 x (height in cm)] - [4.7 x (age in yrs)] = BEE (in calories);


Male Female
Height cm in
Weight kg lb
Input Age years months
Stress Factor
Activity Factor Bedrest Active

B.E.E. =   calories/day
Caloric Requirement =   calories/day