what is the best calorie calculator on the web?

R

realworksuks

2
one that preferably takes body fat percentage into consideration. I keep getting answers all over the place in a 500 calorie range.. I think that is too broad. I want to know what my maintance calories are.

In case someone here just knows off the top of their head :p

I'm 5 8 and 1/2 feet tall
152 pounds
and 10.1 % body fat
 
The two most respected formulas used are the Harris Benedict equation, and the Mifflin-St.Jeor.

To convert -- inches X 2.54 = cm / pounds x .4535924 = kg

Harris-Benedict

Men = 66 + (13.7*Wt) + (5*Ht) - (6.8*Age)

Mifflin-St.Jeor

Men = (9.99Wt) + (6.25Ht) - (4.92Age) + 5

Take the answer you get from whichever one you work, and multiply it by the appropriate activity level....

Sedentary = 1.2
Lightly active (ex 1-3 day/wK) = 1.375
Moderately active (ex 3-5 dy/wk) = 1.550
Heavy (frequent exercise + active job) = 1.725
Extremely heavy (athelete/active job) = 1.9

Now, if you are trying to lose weight, then take that number and subtract either 500, or 20%, from it to create a caloric deficit for wt loss. If you are trying to bulk, then add 500 or 20%.

Most of the online calculators you find are going to be based on one of these two equations. The 500 calorie difference may very well be that one site creates the deficit for you and another doesn't, but it may not be, which creates confusion. This is why I think it's a good idea to know what the actual formulas are for yourself, rather than relying on some website calculator.
 
deschain said:
The two most respected formulas used are the Harris Benedict equation, and the Mifflin-St.Jeor.

To convert -- inches X 2.54 = cm / pounds x .4535924 = kg

Harris-Benedict

Men = 66 + (13.7*Wt) + (5*Ht) - (6.8*Age)

Mifflin-St.Jeor

Men = (9.99Wt) + (6.25Ht) - (4.92Age) + 5

Take the answer you get from whichever one you work, and multiply it by the appropriate activity level....

Sedentary = 1.2
Lightly active (ex 1-3 day/wK) = 1.375
Moderately active (ex 3-5 dy/wk) = 1.550
Heavy (frequent exercise + active job) = 1.725
Extremely heavy (athelete/active job) = 1.9

Now, if you are trying to lose weight, then take that number and subtract either 500, or 20%, from it to create a caloric deficit for wt loss. If you are trying to bulk, then add 500 or 20%.

Most of the online calculators you find are going to be based on one of these two equations. The 500 calorie difference may very well be that one site creates the deficit for you and another doesn't, but it may not be, which creates confusion. This is why I think it's a good idea to know what the actual formulas are for yourself, rather than relying on some website calculator.
Click to expand...

thanks for the formulas. Just to clarify, when you say WT and HT those are in Kilograms and centimeters right?
 
realworksuks said:
one that preferably takes body fat percentage into consideration. I keep getting answers all over the place in a 500 calorie range.. I think that is too broad. I want to know what my maintance calories are.

In case someone here just knows off the top of their head :p

I'm 5 8 and 1/2 feet tall
152 pounds
and 10.1 % body fat
Click to expand...

The Katch-McArdle formula estimates BMR based on lean body weight - i.e " takes body fat percentage into consideration "


BMR = 370 + (9.79759519 X Lean Mass in pounds)​


Then your TDEE ( Total Daily Energy Expenditure ) is simply calculated by multiplying your BMR by your activity multiplier ..........from the same list supplied in deschain's post ( i.e. factors from 1.2 - 1.9 )
 
just to point out, any calculator is an estimate, the best test you have for what you need is taking results from your own body.

ie if you're not gaining as you want, increase, if your not losing enough, decrease.
 
Wrangell said:
The Katch-McArdle formula estimates BMR based on lean body weight - i.e " takes body fat percentage into consideration "


BMR = 370 + (9.79759519 X Lean Mass in pounds)​


Then your TDEE ( Total Daily Energy Expenditure ) is simply calculated by multiplying your BMR by your activity multiplier ..........from the same list supplied in deschain's post ( i.e. factors from 1.2 - 1.9 )
Click to expand...

Answered his question better than mine, but doesn't it then pose the question of how to get an accurate enough assessment of body composition?
 
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benelson101 said:
just to point out, any calculator is an estimate, the best test you have for what you need is taking results from your own body.

ie if you're not gaining as you want, increase, if your not losing enough, decrease.
Click to expand...

Very true. They are all estimates to form a starting point from, and should not be taken as concrete numbers.

Although, I disagree that if you're not losing enough, decrease (at least, not always). It happens often that people aren't eating enough, and actually need to increase caloric intake to continue weight loss. This is commonly the result of not having an estimated base to determine what a reasonable caloric deficit for them is.
 
benelson101 said:
just to point out, any calculator is an estimate, the best test you have for what you need is taking results from your own body.

ie if you're not gaining as you want, increase, if your not losing enough, decrease.
Click to expand...

damnit, you beat me ben. indeed, trackign your calories and weight gain/loss along with bodyfat lost or gained is really the 'best' way to find your unique calorie needs.
the calculators just get you into the ballpark, which is why you see several popular formulas being used, which give slightly different results.
 
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