A calorie calculator is one of the simple ways to understand the requirements of the calories in our daily routine. The calorie requirement does change from person to person. Reasons for that, some people do need to shed weight and some require to gain weight. It is all about the personal factor. This is necessary to sustain weight management for a longer time.

You need to calculate your total daily requirement of calories and plan according. For example, if you want to lose weight, then such a person needs to create a calorie deficit in the body. On the contrary, underweight people have to increase the calorie content in their food. It all depends upon the number of calories you need to take on daily and what is your specific requirement.

Important Considerations:

You need to understand that weight management is a journey and it takes time for a person. For a person, sustainable changes are key as it is retained for a longer period

● Personalized Need: It is necessary to understand, that the estimation can vary from person to person.

● Consult Professional: You need to consult a healthcare professional for personalized guidance.

● Factors For Weight Management: You need to consider factors like muscle mass, metabolism, and overall health before implementing a weight management strategy.

● Balanced Diet and Regular Exercise: You can focus on a balanced diet for gaining or losing weight. Regular exercise for sustainable weight management is dependent largely on your diet.

There are different factors for weight loss or gain related to a person. You need to understand your personal weight loss strategy or calorie requirement per day. For weight management, it is necessary to control calorie content per day. The calculatored.com has developed an interactive calorie calculator to guide a person. It assists in increasing or decreasing the number of calories according to age and weight management strategies.

How To Calculate The Number of Calories?

Now let us consider that the age of a person is 25 years. His current weight and height are 158 lbs and 6 feet, respectively. Then calculate how many calories are required to gain and lose weight if he is sedentary.

Solution:

Age of a Person = 25 years

Current Weight = 158 lbs

Current Height = 6 feet

Activity Level = Sedimentary

Calories Required to Gain and Lose Weight =?

Understanding the Basics:

Calculate your caloric needs specifically defined for a person. These requirements may be weight loss or gain strategy, The two-step process of gaining or losing weight is:

● Calculate Basal Metabolic Rate (BMR):

● Determine Total Daily Energy Expenditure (TDEE):

You can find the BMR and TDEE as follows:

Calculate BMR:

According to the Harris-Benedict equation for men:

BMR = 88.362 + 13.397 (Weight in Kg) + 4.799 (Height in cm) - 5.677 (Age)

● Convert Weight To Kg: First covert pounds (Lb) the weight to (Kilogram)Kg

158 lbs * 0.453592 kg/lb = 71.67 kg

● Convert Height To Cm: For converting height follow the calculation below:

6 feet * 12 inches/foot * 2.54 cm/inch = 182.88 cm

BMR = 88.362 + [(13.397) (71.67)] + [(4.799) (182.88)] - (5.677 * 25)

BMR ≈ 2071 calories

Calculate TDEE:

Now for a sedentary lifestyle, You need to multiply BMR by 1.2:

● TDEE = (BMR)1.2

● TDEE = (2071 calories )1.2

● TDEE ≈ 2485 calories

Calorie Adjustment for Weight Change

To lose weight, you'd typically aim for a caloric deficit of about 500 calories per day. To gain weight, you'd aim for a surplus of about 500 calories per day.

● Calories to lose weight: 2485 calories - 500 calories = 1985 calories

● Calories to gain weight: 2485 calories + 500 calories = 2985 calories.