This tool helps you calculate the calories you need to maintain or change your weight based on your activity level.
How to Use the HMR Calorie Calculator
To use the calculator, please follow these steps:
- Enter your weight in kilograms.
- Enter your height in centimeters.
- Enter your age in years.
- Select your gender from the dropdown menu.
- Choose your activity level from the dropdown menu.
- Click the “Calculate” button to see your daily calorie needs.
How It Calculates the Results
The calculator uses the Harris-Benedict equation to determine your Basal Metabolic Rate (BMR), which is the number of calories your body needs to function at rest. It then multiplies the BMR by an activity factor to estimate your total calorie needs:
- For men: BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age in years)
- For women: BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.330 * age in years)
The activity factors are as follows:
- Sedentary (little or no exercise): 1.2
- Lightly active (light exercise/sports 1-3 days/week): 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): 1.55
- Very active (hard exercise/sports 6-7 days a week): 1.725
- Super active (very hard exercise/sports & physical job): 1.9
Limitations
Please note that this calculator provides estimates and does not take into account factors such as muscle mass, genetic factors, and other health conditions. For a more personalized assessment, it is advisable to consult with a healthcare provider or a nutritionist.
Use Cases for This Calculator
Use Case 1: Calculate Daily Caloric Intake
Input your age, gender, weight, height, and activity level to find out your daily caloric intake required to maintain, gain, or lose weight.
Use Case 2: Track Caloric Consumption
Log your food and drinks consumed throughout the day to keep track of your total caloric intake and compare it with your daily goal for better health management.
Use Case 3: Determine BMR (Basal Metabolic Rate)
Get your Basal Metabolic Rate calculated based on your age, gender, weight, and height to understand the number of calories your body needs at rest per day.
Use Case 4: Plan Meals for Weight Management
Create customized meal plans by entering your desired daily caloric intake and receive suggested portions and food choices to help you achieve your weight goals.
Use Case 5: Estimate Calorie Burn for Exercise
Input the type of exercise, duration, and intensity level to estimate the number of calories burned during your workout session for better fitness tracking.
Use Case 6: Calculate Macronutrient Ratio
Enter your caloric intake goal to receive a breakdown of the recommended macronutrient ratio (carbohydrates, proteins, fats) to optimize your diet for specific health objectives.
Use Case 7: Compare Caloric Data with Nutritional Goals
Compare your actual caloric consumption with your nutritional goals to identify areas of improvement, make healthier choices, and adjust your eating habits for better overall well-being.
Use Case 8: Monitor Weight Loss Progress
Track your daily, weekly, or monthly caloric intake alongside your weight changes to monitor your progress, identify patterns, and make necessary adjustments to your diet plan.
Use Case 9: Calculate Caloric Surplus or Deficit
Determine whether you are in a caloric surplus (gaining weight) or deficit (losing weight) by comparing your actual caloric intake with the calculated daily requirement.
Use Case 10: Get Nutritional Information for Food Choices
Enter food items to receive detailed nutritional information including calories, macronutrients, and micronutrients to make informed decisions about your dietary intake.