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Calculate your calorie needs and TDEE (men and women)

This tool allows you to determine your basal metabolism, your daily calorie needs (calculate TDEE) based on your level of physical activity and the number of exercises you do each week, as well as your macronutrient needs based on your personal goals.

  1. Morphological information To get started, you must enter your age, gender, height, weight and body fat percentage (optional).
  2. Energy expenditures : Next, you have to choose your level of physical activity and the number of exercises you do each week. You can also set the intensity of your workouts.
  3. objective After that, you can choose your personal goal, whether it is to lose fat, gain mass, or maintain your current weight. You can also customize your calorie needs based on your preferences.
  4. Choose a diet Finally, you can create your own nutritional program according to your needs for proteins, fats and carbohydrates. This calculator is a simple and effective tool to help you achieve your nutritional goals.

Calorie calculator

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Step 1: Calculate Total Daily Calorie Expenditure (TDEE)

Age: Gender: Height: Weight: Body Fat Percentage:

What is your level of physical activity? (elegant appreciation)

Number of exercises per week

What is the average duration of your sessions (in minutes)?

Session intensity level

Calculate my calorie needs

Age is necessary!
Height and weight are required!

Basal Metabolism: 1,655 calories per day Your calorie needs are: 2,246 calories per day

Step Two: Choose your goal

Fat loss – calories per day
Mass gains – calories per day
Customized calories per day

Step 3: Create your meal plan Choose your diet:

Based on proteins and fats, balanced diet (ANSES PNNS), Mediterranean diet, low fat, low sugar, ketogenic diet, high protein with my personal ratio

Carbohydrates (4 kcal/g) Carbohydrates are calculated based on the calories remaining after calories from protein and fat are removed from the total calories.

Calculate

Personal results

Carbohydrates (g)
Protein (g)
Fat (g)
Fiber(g)
Calories (kcal)

Total per day – – – – – 1 meal per day 2 meals per day 3 meals per day 4 meals per day 5 meals per day 6 meals per day 7 meals per day Total per meal – – – – –

How do I calculate my calorie needs?

To calculate your calorie needs, you must first determine your basal metabolism, which is the amount of calories your body burns at rest. This rate depends on your age, gender, height and weight. Once you've determined your basal metabolic rate, you can calculate your daily calorie expenditure (TDEE) by adding up the calories you burn during daily activities (also called NEAT), such as walking, working, and doing housework. If you regularly engage in sports activity, you will also have to take into account your additional caloric expenditure. Obviously, our calculator takes all these parameters into account with very high accuracy.

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Your frequently asked questions

How many calories do I need daily?

The number of calories we need depends on several factors, such as age, gender, height, weight, and level of physical activity. On average, an adult needs about 2,000 to 2,500 calories per day to keep their weight stable. However, this can vary greatly depending on the factors mentioned above.

How do I know if I'm eating enough nutrients besides calories?

It is important to monitor not only the calories you eat, but also the quality of your diet. Micronutrient-rich foods, such as fruits, vegetables and whole grains, are important for maintaining good health. If you follow a restricted diet or consume few calories, you may want to consider taking vitamin and mineral supplements to ensure your body gets enough nutrients.

Are there risks to not eating enough calories?

Yes, there are risks to not eating enough calories. Inadequate calorie consumption can lead to nutrient deficiencies, fatigue, loss of muscle mass, low bone density, poor immune function, and hormone imbalance. In addition, high-calorie restrictive diets can lead to rapid weight loss, but most of the time they are difficult to maintain. In the long term it can lead to a yo-yo effect, where weight is regained quickly after stopping the diet.

What are the effects of excessive calorie consumption on health?

If calorie intake exceeds the body's energy needs, excess calories are stored as body fat, which may lead to weight gain. This can lead to obesity, which is associated with an increased risk of chronic diseases such as type 2 diabetes, heart disease, high blood pressure, liver disease and certain types of cancer. Excessive calorie consumption can also affect the digestive system and increase the risk. From digestive disorders such as constipation, heartburn, and stomach ulcers, in addition, excessive consumption of calories can affect mental health by increasing the risk of depression and anxiety, as well as sleep quality.

How can I reduce the calories I eat without feeling hungry?

It is possible to reduce calorie consumption without feeling constantly hungry by following the following tips:Eat foods rich in nutrients Choose nutrient-rich foods such as fruits, vegetables, whole grains and legumes. They contain fiber and protein that can help you feel full longer.To drink plenty of water Drinking water can help you feel full and reduce your appetite. Drink at least 8 glasses of water daily.Avoid processed foods and sugary drinks Processed foods and sugary drinks contain a high percentage of calories and do not cause a feeling of fullness.Take your time to eat : Take the time to eat slowly and savor every bite. This can help you better recognize the feeling of fullness and avoid overeating.

Calculate your calorie needs and TDEE (men and women)

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