Nutritional Needs Calculator

When your calorie intake consistently equals your calorie expenditure, you will maintain your current weight. When you consume more calories than you burn, you will gain weight. If you eat fewer calories than you use, you will lose weight.
The key to maintaining, gaining or losing weight is to find out how many calories, on average, you burn per day, and to adjust your calorie intake accordingly. If you goal is to los 10 lbs., and you burn 2,200 calories per day, then cutting 500 calories from the amount you burn will enable you to lose approximately 1 lb. of fat per week (1 lb. of fact equals about 3,500 calories). After about 10 weeks you would reach your goal!

How to Use
To maintain your current weight, you need to eat approximately the same number of calories that you burn. To lose weight you must burn more calories than you consume. To gain weight, eat more!

  1. Select gender
  2. Enter your current weight
  3. Enter your age
  4. Enter your height
  5. Select your weight goal
  6. Select the level of physical activity in your average day*
  7. Select calculate

*Use the following guidelines to determine your physical activity level

  • High activity: Participation in vigorous physical activity for 60 minutes or more at least 4 to 5 days per week or having a job that is very physically demanding (such as an aerobics instructor or construction worker).
  • Intermediate activity: Participation in moderate physical activity like swimming, jogging or fast walking, 2 or 3 times a week, 30 to 60 minutes each time.
  • Low activity: No planned, regular physical activity, occasional weekend or weekly activity is the only type of physical activity (like golf or recreational tennis).

For more helpful tips read the following nutrition education information from the USDA:

Nutritional Needs Calculator