The JS Calorie Calculator is a useful tool that helps individuals estimate the number of calories they need to consume daily to maintain, lose, or gain weight. By inputting personal information such as age, gender, weight, height, and activity level, the calculator uses well-established formulas to provide an accurate estimate of daily caloric needs. This article will explain how the calculator works, its purpose, and the formulas it uses, along with a step-by-step example.
Purpose and Functionality
The primary purpose of the JS Calorie Calculator is to aid in dietary planning and health management by providing a clear estimate of daily caloric needs. This helps individuals tailor their diet according to their goals, whether it’s maintaining current weight, losing weight, or gaining weight. The calculator adjusts the Basal Metabolic Rate (BMR) based on activity level to provide a Total Daily Energy Expenditure (TDEE).
Inputs
To use the JS Calorie Calculator, you need to provide the following information:
- Age (years)
- Gender (male/female)
- Weight (kg or lbs)
- Height (cm or inches)
- Activity Level (Sedentary, Lightly active, Moderately active, Very active, Extra active)
Formulas and Calculations
1. Calculate BMR (Basal Metabolic Rate)
Harris-Benedict Equation:
For men:
[ \text{BMR} = 88.362 + (13.397 \times \text{Weight (kg)}) + (4.799 \times \text{Height (cm)}) – (5.677 \times \text{Age}) ]
For women:
[ \text{BMR} = 447.593 + (9.247 \times \text{Weight (kg)}) + (3.098 \times \text{Height (cm)}) – (4.330 \times \text{Age}) ]
Mifflin-St Jeor Equation:
For men:
[ \text{BMR} = (10 \times \text{Weight (kg)}) + (6.25 \times \text{Height (cm)}) – (5 \times \text{Age}) + 5 ]
For women:
[ \text{BMR} = (10 \times \text{Weight (kg)}) + (6.25 \times \text{Height (cm)}) – (5 \times \text{Age}) – 161 ]
2. Adjust BMR for Activity Level
[ \text{TDEE} = \text{BMR} \times \text{Activity Multiplier} ]
Where the Activity Multipliers are:
- Sedentary (little or no exercise): 1.2
- Lightly active (light exercise/sports 1-3 days/week): 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): 1.55
- Very active (hard exercise/sports 6-7 days a week): 1.725
- Extra active (very hard exercise/sports & physical job or 2x training): 1.9
Example Calculation
Inputs:
- Age: 30 years
- Gender: Female
- Weight: 70 kg
- Height: 165 cm
- Activity Level: Moderately active
- Calculate BMR using Mifflin-St Jeor Equation:
[ \text{BMR} = (10 \times 70) + (6.25 \times 165) – (5 \times 30) – 161 ]
[ \text{BMR} = 700 + 1031.25 – 150 – 161 ]
[ \text{BMR} = 1420.25 ]
- Adjust BMR for Activity Level (Moderately active, 1.55):
[ \text{TDEE} = 1420.25 \times 1.55 ]
[ \text{TDEE} \approx 2201.39 ]
Summary
For a 30-year-old female weighing 70 kg, with a height of 165 cm, and a moderately active lifestyle, the Total Daily Energy Expenditure (TDEE) is approximately 2201.39 calories per day.
Relevant Information Table
| Input | Value | Unit |
|---|---|---|
| Age | 30 | years |
| Gender | Female | |
| Weight | 70 | kg |
| Height | 165 | cm |
| Activity Level | Moderately active | |
| Basal Metabolic Rate (BMR) | 1420.25 | calories/day |
| Total Daily Energy Expenditure (TDEE) | 2201.39 | calories/day |
Conclusion
The JS Calorie Calculator is an essential tool for individuals looking to manage their diet and health effectively. By providing accurate estimates of daily caloric needs based on personal factors and activity levels, it helps users make informed decisions about their dietary intake. Whether your goal is to maintain your current weight, lose weight, or gain weight, this calculator can provide valuable guidance to achieve your objectives.