1. What Is This Calculator?

This calculator estimates the daily calorie intake needed for weight loss in males based on age, weight, height, and activity level using the Harris-Benedict equation.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years
• \( activity\ factor \) — Multiplier based on activity level
• \( deficit \) — Calorie deficit for weight loss

Explanation: BMR (Basal Metabolic Rate) is your daily energy expenditure at rest. TDEE (Total Daily Energy Expenditure) accounts for your activity level. Subtracting a deficit creates weight loss.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation helps create sustainable weight loss (typically 0.5-1 kg per week with a 500-1000 kcal/day deficit).

4. Using the Calculator

Tips: Enter your current weight, height, age, select activity level, and desired deficit (typically 500 kcal/day for moderate weight loss).

5. Frequently Asked Questions (FAQ)

Q1: Why is this for males only?
A: The equation differs for females (uses +161 instead of +5). This calculator uses the male-specific formula.

Q2: What's a safe calorie deficit?
A: 500-1000 kcal/day deficit is generally safe, resulting in 0.5-1 kg weight loss per week.

Q3: How accurate is BMR calculation?
A: It's an estimate. Individual variations exist due to muscle mass, genetics, and other factors.

Q4: Should I eat below BMR?
A: Generally not recommended as it may slow metabolism. Aim to stay above BMR.

Q5: How often should I recalculate?
A: Recalculate every 5-10 kg weight loss or if activity level changes significantly.