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A right choice and amount of food is an essential element for performance based workouts and weight management. A Calorie calculator can be used to estimate person's daily calorie needs which will help with weight loss or weight gain. 

I'm using Katch-McArdle formula to calculate BMR, as it takes into account LEAN BODY MASS instead of total body weight, which can lead to misscalculation of your calorie needs.

Basal metabolic rate (BMR) is the total number of calories that your body needs to perform basic, life-sustaining functions while resting. These basal functions include circulation, breathing, cell production, nutrient processing, protein synthesis, and ion transport.

After that, your BMR is multiplied by your daily activity level, which result in your Total Daily Energy Expenditure (TDEE), number of calories you burn during 24 hours.

Your total daily calorie intake is based on your TDEE and your goal. For maintaining your weight, your calorie intake should be same as TDEE

 

For Weight Loss your calorie intake should be TDEE minus 500 - 1000 kcal depend on how fast you want results. I always recommend steady managable and sustainable calorie deficit not higher than 800 kcal.

For Weight Gain your calorie intake should be TDEE plus 500 - 1000 kcal.

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