This tool calculates the calories you need each day based on your specific activity level and goals.
How to Use the Evergreen Calorie Calculator
To use the Evergreen Calorie Calculator, enter your age, gender, weight in kilograms, height in centimeters, and select your activity level from the dropdown menu. Then, click on the “Calculate” button to get your daily calorie requirement.
How It Calculates
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) and then multiplies it by an activity factor based on your selected activity level. Here’s the breakdown:
- BMR Formula for Men: 10 * weight(kg) + 6.25 * height(cm) – 5 * age + 5
- BMR Formula for Women: 10 * weight(kg) + 6.25 * height(cm) – 5 * age – 161
Activity multipliers:
- Sedentary (little or no exercise): BMR * 1.2
- Lightly Active (light exercise/sports 1-3 days/week): BMR * 1.375
- Moderately Active (moderate exercise/sports 3-5 days/week): BMR * 1.55
- Active (hard exercise/sports 6-7 days a week): BMR * 1.725
- Very Active (very hard exercise/sports & a physical job): BMR * 1.9
Limitations
Remember that this calculator provides an estimate, not an exact measurement. Factors like muscle mass, overall health, and specific metabolism rate can affect your actual calorie needs. For more precise measurements, consider consulting a healthcare provider or nutritionist.
Use Cases for This Calculator
Use Case 1: Calculate Daily Caloric Intake
Enter your age, gender, weight, height, and activity level to determine the number of calories you should consume daily to maintain your current weight.
Use Case 2: Track Weight Loss Progress
Input your goal weight and target date to calculate the daily calorie deficit needed to reach your goal. Monitor your progress by adjusting your calorie intake accordingly.
Use Case 3: Plan Meals for Weight Gain
If you’re looking to gain weight, enter your desired calorie surplus to calculate the number of calories you should consume daily. Use this information to plan your meals accordingly.
Use Case 4: Determine Caloric Needs for a Workout Routine
Specify your exercise frequency and intensity level to calculate the calories burned during workouts. Adjust your daily calorie intake to meet your energy needs for optimal performance.
Use Case 5: Compare Caloric Intake for Different Activity Levels
Compare the daily caloric requirements for sedentary, moderately active, and active lifestyles to understand how different activity levels affect your energy needs.
Use Case 6: Calculate Macros Based on Caloric Intake
After determining your daily caloric intake, input your desired macronutrient ratios to calculate the grams of protein, carbohydrates, and fats you should consume each day.
Use Case 7: Adjust Caloric Intake for Special Dietary Requirements
If you have specific dietary restrictions or requirements, customize your caloric intake based on your unique needs. The calculator helps you maintain a balanced diet while respecting your dietary preferences.
Use Case 8: Calculate Caloric Deficit for Healthier Eating Habits
If you’re aiming to make healthier food choices, input your current eating habits and target caloric deficit to gradually transition to a more balanced diet without compromising on taste or satisfaction.
Use Case 9: Plan Caloric Intake for a Special Occasion
Input the date of the event and your target weight to calculate the daily caloric deficit needed to achieve your desired look for the special occasion. Plan your meals and exercise routine accordingly.
Use Case 10: Monitor Maintenance Calories After Weight Loss
After reaching your weight loss goal, input your new weight and activity level to determine your maintenance calories. Use this information to sustain your progress and prevent weight regain.