Optional: Set the amount of fat as a % of your total daily calories you want to target during your cut. Fact is when you want to address anything health-related, you have to start with the right thoughts and follow through with the right approach. This is because research has found the Mifflin St. Jeor formula to be more accurate than similar calorie estimation methods such as the Harris-Benedict formula. Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight. Caloric Intake for Cutting -- Online Calculator I found a pretty good online calculator that calculates caloric needs for maintenance and weight loss. This gives you more leeway with your other macros while still provides enough protein for muscle building. Learn more about different kinds of calories and their effects, and explore many other free calculators addressing the topics of finance, math, health, and fitness, among others. Similarly, if you want to lose 2 pounds of fat in a week, then your calorie calculations should become something like: Calorie deficit to lose 1 pound of fat in a week = 500kcal/day Calorie deficit to lose 2 pounds of fat in a week =1000kcal/day Maintenance calorie count (MCC) = 2600kcal/day A 140-pound person burns 301 and 535 calories per hour in the same scenarios. A 200-pound person burns 430 calories per hour chopping logs with moderate effort and 764 calories per hour with vigorous effort. Calorie Calculator; Macronutrition Ratios; Free Bulking e-Book; Blog; Contact; Sign Up; Log in . Either way it is a constant number (as opposed to a percentage). Standard calculator 2. If you’re sedentary for most of your week or are unsure, assume a value of 5000 steps (note that steps less than 6000 have the same activity multiplier). This calculator is ideal for those who are trying to lean bulk or cut. Here is our special list of guidelines for cutting calories the right way. This calculator uses the same baseline algorithm as the Precision Nutrition Weight Loss Calculator to calculate maintenance, weight loss, and weight gain calorie needs. And if … Check out our post on cutting for more information about our recommended macronutrient split for lifters on a cut, or use the BMR and TDEE calculations below to apply to your own diet. So, if you're using the USDA calculator or another online tool, recalculate your daily caloric needs once you lose 10 pounds. Plan your meals and snacks around these numbers. T Therefore, a decrease of 500 calories daily should predictably amount to a weekly loss of 1 pound. Too low and the body will break down hard earned muscle. Number of calories to cut: 20/100 x (12 x 175) = 20/100 x 2100 kcal = 420 kcal 2100 = number of calories needed to maintain your current body weight (175 pounds) To lose weight, eat up to 420 calories less, meaning 1680 calories daily (+/- 100 kcal). The calculator above can also help you determine your caloric needs for cutting as well as bulking. Determine your calorie target, then click here: Customized Meal Plans to Gain Size and Definition. It has also been referred to as the ‘lean bulk calculator’, as lean bulking is a commonly advocated practice on a lean gains routine (it also serves as a replacement for the old ‘1percentedge’ calculator). For an estimate of the number of calories you burn a day based on your BMR and your general activity level, see our more general calorie calculator. This calculator calculates an estimate of the number of calories burned in various activities. How your body fat percentage alters your base value depends on your gender: So a man with 22% body fat would subtract 1.5 from his base value. Finding the right calorie target is absolutely critical to your cutting diet. The below serves as a practical and realistic expectation for a 6 to 12 month program. You can use this as a bulking calculator (i.e. So long as you’re not on the extreme of either side, there is no point stressing about the allocation. Your activity level is primarily based on what you do outside the gym. There are 3 different calorie calculators to choose from: The ‘Standard’ calorie calculator uses the Mifflin St. Jeor equation to estimate your calories. Your base value is modified depending on your Stats – age, height, body fat, muscle mass, and steps taken each day. Some of the links in this post are affiliate links, and if you click on them and make a purchase then I will earn a small commission (at no extra cost to you). If, however, you take in 3,000 calories, the extra 1,000 calories are stored as fat in your adipose tissue. More information on protein intakes here. Keto calculator In reality things don’t quite work that efficiently! This is the most common TDEE calculator in use and is very simple. Not the way we are doing things here. After you’ve punched in all of the required information and hit calculate, you’ll generate your desired stats to use as a guideline for planning your weight gain regime. As a rule of thumb, you’ll want to consume no less than 0.25g fat per pound, or approximately 0.5g fat per kilogram. How your height alters your base value depends on your gender: So a 175 cm tall guy would keep his base value the same, while a 175 cm tall woman would add 1 to her base value. Namely protein’s high TEF (Thermic Effect of Food), as well as the added difficulty of making poor food choices when you’re eating a high protein diet. So what kind of weight gain/loss should you aim for? If BMR is your resting calorie consumption, TDEE is your average calorie consumption after factoring in your activity level, then your target caloric intake is the recommended daily calorie intake to gradually and consistently lose weight during your cut by eating below your TDEE. 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