Weight:
poundskg

Age:
(in years)

Gender:
malefemale

Height:
inchescm

Activity Level:
Little or no exercise and desk job Lightly strenuous exercise or casual sports 1-3 days a week Moderately strenuous exercise or aggressive sports 3-5 days a week Strenuous exercise or aggressive sports 6-7 days a week Strenuous daily exercise or aggressive sports and a physically active job

How to calculate your estimated energy requirement?

If you want to know the estimation of your energy requirement for your basic daily activity, please follow the following instructions

Step 1: Calculating the basal metabolic rate (BMR)

For male: BMR = 66.5 + (13.75 x weight in kg) + (5.0 x height in cm) - (6.78 x age)
For female: BMR = 665 + (9.56 x weight in kg) + (1.85 x height in cm) - (4.68 x age)

Step 2: Applying the Harris-Benedict principle

PHYSICAL ACTIVITY LEVEL	DAILY ENERGY REQUIREMENT
Little to no exercise	BMR x 1.2
Exercise lightly (1-3 days per week)	BMR x 1.375
Exercise moderately (3-5 days per week)	BMR x 1.55
Exercise heavily (6-7 days per week)	BMR x 1.725
Exercise very heavily (2 times per day or extra heavy workouts)	BMR x 1.9

Different amount of calorie burned in different kinds of activity. The following table provided the reference information of the calorie burned in different kinds of activity.

Activity (Calorie amounts are approximate)	Calories Used (kcal)
Bed rest, sleeping	60 per hour
Taking a shower	65 for 15 minutes
Eating a meal (sitting down)	70 per 30 minutes
Reading, Watching TV, Sitting	75 per hour
Motel type work; making beds, cleaning bathroom, light vacuuming, empty small trash containers (not breaking a sweat)	95 per hour
Quietly standing in line	100 per hour
Sexual intimacy	108 per hour
Study, desk job, accounting, computer work, heavy concentrating, some moving around	110 per hour
Driving a vehicle in moderate to heavy traffic	120 per hour
Light house work	130 per hour
Walking (moderate movement)	130 per hour
Relax bicycling for 20 - 30 minutes, without stopping	135 per hour
Shopping	135 per hour
Impatiently standing in line	140 per hour
Bowling	145 per hour
Heavy housework	225 per hour
Yoga	230 per hour
Weeding a garden	230 per hour
Light exercise (walking)	250 per hour
Playing Golf (riding golf cart)	250 per hour
Softball, soccer, free-style swimming	260 per hour
Proper swimming, continuous for 20 - 30 minutes without stopping	260 per hour
Skateboarding	275 per hour
Line Dancing, Country Western Style, Square Dancing	280 per hour
Playing golf, walking between holes	300 per hour
Badminton, Volleyball	340 per hour
Martial arts, Tai Chi, or Karate (no rest breaks)	345 for 1 hour
Tennis, Doubles, Square Dancing	350 per hour
Water Aerobics, 20 - 30 minutes without stopping	360 per hour
Low Impact Aerobic Dance, 20 - 30 minutes without stopping	385 per hour
Heavy bicycling, 20 - 30 minutes without stopping	385 per hour
Hiking, Rock Climbing, uphill	390 per hour
Dancing to Rock and Roll Music	400 per hour
Step Aerobics, 20 - 30 minutes without stopping	400 per hour
Power walking, 20 - 30 minutes without stopping	400 per hour
Walking up and down steep stairs in your own , 20 - 30 minutes	425 per hour
High Impact Aerobic Dance, for 20 - 30 minutes without stopping	440 per hour
Spinning class in a gym, 20 - 30 minutes without stopping	460 per hour
Jump Rope, 20 - 30 minutes without stopping	480 per hour
Competitive Ice Skating	490 per hour
Tennis, Singles	510 per hour
Race bicycling, 20 - 30 minutes without stopping	530 per hour
Jogging, 20 - 30 minutes without stopping	600 per hour
Squash	650 per hour
Heavy, vigorous running, 20 - 30 minutes without stopping	700 per hour