By definition, calories are a measure of how much energy the food or drink you consume contains. The daily recommended calorie intake varies from one individual to another. To calculate the recommended daily calorie, use the calculator we have provided below. The calculator provides you with the recommended amount of calories for 3 different fitness goals ie. maintain, lose weight and gain weight.
For maintenance, there must be balance with the amount of calories you consume and also the amount of calories you burn through physical activities.
For those looking to lose weight, it is advisable to burn more calories than the amount of calories consumed. This is also known as a calorie deficit diet. It is recommended to be at a 500 calories deficit per day to lose about 0.45kg per week. This is on the basis of at least 1,200 to 1,500 calories a day for women and 1,500 to 1,800 calories a day for men.
For those looking to gain weight due to high metabolism rates or gain mass to increase muscle, it is advisable to consume more calories than your body utilises per day. Generally, it is estimated that to build 227g of muscle per week, you would need to consume about 2,800 calories per day. The high amount of calories needed is to support protein turnover which can be increased with training.
It is important to take note that good calories and bad calories exists. Good calories includes lean-protein, healthy-fats and complex carbs that can be found from fresh whole foods and quality supplements. Bad calories are calories that do not provide your body with good nutrients. For example, processed foods and artificial ingredients.