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You are here: Home / Nutrition / Calorie Calculator: How Much Do You Need?

Calorie Calculator: How Much Do You Need?

Jamie · Aug 16, 2018 · 2 Comments

This post may contain affiliate links. Please read my disclaimer for more information.

How To Find Out How Many Calories You Need Daily

This post will explain the two most used manual calorie calculators for you to figure out how many calories you need daily, and a digital calculator to make it easier on yourself.

  • The Basic Multiplier (least accurate of the two)
  • The Harris-Benedict formula (very accurate)

Whichever formula you use to decipher your caloric needs remember to

  • add 350 calories daily if you are bulking (BUILDING MUSCLE)
  • subtract 500 calories daily if you are cutting (LOSING WEIGHT)

If you’re not sure if you should bulk or cut yet read my post  Cutting or bulking what to do first.

Basal Metabolic Rate Calculator

BMR Calculator provided by calculators.tech

The Basic Multiplier

This is a basic method for people with normal body type and normal daily activity levels.

In this formula you will multiply your body weight in pounds by a set number determined by your activity level. (see below)

  • SEDENTARY-14
  • LIGHT-14.5
  • MODERATE-15
  • VERY ACTIVE-15.5
  • EXTREMELY ACTIVE -16

Now add or subtract calories depending if you’re bulking or cutting

Bulking add 350 calories

Cutting subtract 500 calories

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We do, too. Unlike the rest, we’ll send you e-mails you care about: The latest diets, exercises and info that is actually worth a damn.

Harris Benedict Formula, The Best Calorie Calculator To Find Calories.

This method is a lot more accurate than the basic multiplier, since it takes into account a person’s age, activity level, height and sex .

MEN: 66+( 6.25X body weight in lb)+(12.7 X height in inches)-(6.8 X in years)

WOMEN:655+(4.35 X body weight in lb)+(4.7 X height in inches)-(4.7 X age in years)

If you have a hard time figuring out weight in kg and height in cm, just do a google search and it will come right up.

Now take that number and multiply it by the number below that most accurately describes your activity level.

  • SEDENTARY-1.2
  • LIGHTLY ACTIVE-1.375
  • MODERATELY ACTIVE-1.55
  • VERY ACTIVE-1.725
  • EXTREMELY ACTIVE-1.9

Once again, add or subtract calories to this final number if you’re bulking or cutting.

I know I keep repeating this but it is fundamental for you to have the correct number.

Bulking add 350

Cutting subtract 500

Different people have unique genes and metabolisms, so your calorie intake may need to be tweaked a bit to the lower or higher side depending on your results. Increments of 100 are usually used .

Nutrition

Jamie

About Jamie

Once weighing in at 305 pounds, it was along his journey to become healthier that Jamie discovered how deceptive and potentially unhealthy the fitness industry can be. Jamie's technical education as well as his personal weight loss and fitness struggles have instilled in him the confidence that he can help others reach their goals – *without* all the mistakes he once made.

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Comments

  1. AvatarPritam mahant says

    March 20, 2020 at 4:18 AM

    Excellent information

    Reply
    • JamieJamie says

      March 25, 2020 at 9:38 AM

      Thanks for the compliment, please feel free to reach out if you have any questions.

      Reply

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