How many calories do you need daily?
This calorie calculator will calculate how many calories you need daily to maintain, lose or gain weight. It can also calculate your BMR (basal metabolic rate). Subtract 500 to 1000 calories to that number for an healthy weight loss and not to go under 1200 calories daily for women and 1800 for men if you don't want to slow down your metabolism and start losing muscles. You don't want to be skinny fat! (Increasing proteins can reduce muscle loss)
The Basal Metabolic Rate was calculated accord to The Original Harris-Benedict Equation.
How counting calories works
The calories needed to maintain your weight equal to the BMR value were multiplied by an activity factor. To lose 1 pound, or 0.5kg per week, you will need to shave 500 calories from your daily menu.
If you want tips on how to calculate your calories from the food you eat everyday, check How To Count Calories To Burn Fat
Also, make sure you have the right amount of proteins in your diet by using this Protein Calculator
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