Food Energy Converter
Calorie Calculator & Weight Management Guide
This guide will help you understand how to calculate your daily caloric needs using three scientifically established formulas and how to approach healthy weight loss through balanced calorie intake.
1. BMR Formulas
Mifflin-St Jeor Equation (Most Accurate for General Use)
Men: BMR = 10W + 6.25H - 5A + 5
Women: BMR = 10W + 6.25H - 5A - 161
Revised Harris-Benedict Equation
Men: BMR = 13.397W + 4.799H - 5.677A + 88.362
Women: BMR = 9.247W + 3.098H - 4.330A + 447.593
Katch-McArdle Formula (Best for Lean Individuals)
BMR = 370 + 21.6(1 − F)W
Variables:
W = weight (kg), H = height (cm), A = age, F = body fat %
2. Daily Caloric Needs
| Activity Level | Factor |
|---|---|
| Sedentary | 1.2 |
| Light Activity | 1.375 |
| Moderate Activity | 1.55 |
| Very Active | 1.725 |
| Extra Active | 1.9 |
3. Weight Loss Principles
- 500 calorie/day deficit ≈ 1 pound fat loss/week
- Don’t exceed 1000 calorie/day deficit to prevent muscle loss
- Muscle mass supports higher BMR—retain it!
4. Zigzag Calorie Cycling
Alternate between high and low-calorie days without reducing total weekly intake.
- Example: 2,300 cal x 3 days + 1,775 cal x 4 days = 14,000 cal/week
- Prevents metabolic adaptation
- Supports flexibility for social events
5. Minimum Intake Recommendations
- Women: At least 1,200 calories/day
- Men: At least 1,500 calories/day
6. Macronutrient Energy Chart
| Macronutrient | kcal/g |
|---|---|
| Fat | 9 |
| Protein | 4 |
| Carbohydrates | 4 |
| Alcohol | 7 |
7. Sample Meal Plans
| Meal | 1200 Cal | 1500 Cal | 2000 Cal |
|---|---|---|---|
| Breakfast | Cereal, Milk, Banana | Yogurt, Granola, Fruit | Toast, Eggs, Banana, Almonds |
| Snack | Orange, Cucumber | Berries, Yogurt | Yogurt, Fruit, Almonds |
| Lunch | Grilled Cheese, Salad | Soup, Bread | Chicken, Pasta, Veggies |
| Snack | Apple, Peanut Butter | Carrots, Hummus | Apple, PB, Crackers |
| Dinner | Chicken, Quinoa | Steak, Potatoes | Salmon, Rice, Greens |
8. Calories Burned by Activity (1 Hour)
| Activity | 125 lb | 155 lb | 185 lb |
|---|---|---|---|
| Walking (3.5 mph) | 215 | 267 | 319 |
| Running (9 min/mile) | 624 | 773 | 923 |
| Cycling (12–14 mph) | 454 | 562 | 671 |
| Swimming | 397 | 492 | 587 |
Final Tips
- Track food intake using apps or journals
- Weigh yourself weekly under consistent conditions
- Choose whole, unprocessed foods when possible
- Reduce high-calorie drinks like sodas and juices
- Find a method that fits your lifestyle and stick to it
Note: Always consult your doctor or a registered dietitian before making significant dietary changes.
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