THE HEALTHY DAIRY NUTRITION CALCULATORA simple tool to help you understand your energy requirements for maintenance or fat loss. |
|
|
|
|
|
|
|
| Weight |
lbs
|
| Height |
feet
inch
|
| Age |
yrs
|
| Activity Factor: |
|
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!
Disclaimer:
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
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
