THE HEALTHY DAIRY NUTRITION CALCULATOR
Want to reach your goals but don’t know what or how much you should be eating? Calculate your calorie requirements easily with this free nutrition calculator!
CALCULATING YOUR BMR AND TDEE ARE GOING TO BE TWO CRUCIAL STEPS IN REACHING YOUR GOALS
BMR
Your “BMR” is your basal metabolic rate, this is the rate that your body expends energy when at rest. In short, your basal metabolic rate is the number of calories your body needs to just breathe, blink, and exist! It's quite a big deal :)
TDEE
Your “TDEE” is also known as total daily energy expenditure. This is the total number of calories your body will need in a day based on all the activities you are doing (exercise, walking, working, etc.). Once this is determined, you will receive an estimated set of calorie goals to choose from based on your goals.
THE HEALTHY DAIRY NUTRITION CALCULATORA simple tool to help you understand your energy requirements for maintenance or fat loss. |
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| Weight |
lbs
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| Height |
feet
inch
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| Age |
yrs
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| Activity Factor: |
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YOUR DAILY TARGETS
Basal Metabolic Rate
--TDEE Maintenance Calories
--Minimum Protein Target
--Daily Calorie Range for Fat Loss
--Daily Activity is based on how active you are during the day outside of normal exercise.
- Sedentary - Choose this if you have a desk job and/or get little to no activity outside of exercise or working out, less than 5,000 steps: BMR x 1.2
- Lightly Active - Choose this if you get little daily activity, have a job where you stand or walk often, between 5,000-12,0000 steps: BMR x 1.375
- Moderately Active - This option is for people who are fairly active and get daily activity in (outside of working out). Between 12,000-20,000 steps a day: BMR x 1.55
- Very Active – This option is for people who have a very active lifestyle (e.g., standing jobs) and achieve 20,000+ steps a day, outside of working out: BMR x 1.725
- Highly Active - Lastly, this option is for people who have physical jobs or do hard labour on a daily basis: BMR x 1.9
Please note:
Nothing will ever be exact. These calculations are an estimate only and a starting point! The most important factor of your weight loss journey will be CONSISTENCY!
The calorie targets provided by this calculator are ESTIMATES. While they are typically quite accurate estimates, there can be quite a lot of situations where actual calorie needs are different to what is provided here – for example, if somebody had a particularly low/high body fat percentage the numbers would be significantly different. It is recommended to get individualised advice from a health professional
