What is a Calorie?

The calorie is a unit of energy from the caloric theory of heat. The large calorie, also called the food calorie, is the heat needed to raise the temperature of one liter of water by one degree Celsius. In comparison, the small calorie is the heat needed for the same temperature increase in one milliliter of water. 1 large calorie equals 1000 small calories.

1 kg is equivalent to 7700 kcal.
1 pound, equivalent to around 3,500 kcal.
Fat calories per gram = 9.
Protein calories per gram = 4.
Carbohydrates calories per gram = 4.

The main number you will need to find when working out your caloric requirements is your basal metabolic rate. Your (BMR) represents the amount of energy your body expends while carrying out fundamental life-sustaining functions.


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Once you know your BMR, any changes you want to bring about in your body become suddenly much more achievable.


How to Calculate my Calories

The GymNation Calorie Calculator utilizes different equations to provide estimated results learn HOW TO USE A CALORIE CALCULATOR TO HIT YOUR HEALTH AND FITNESS GOALS now. Originally, the Harris-Benedict Equation, an early BMR calculation method, was refined in 1984 for greater accuracy. The more recent Mifflin-St Jeor Equation has since surpassed it in precision. The Katch-McArdle Formula incorporates lean body mass for RDEE calculation, setting it apart from the other equations. While the Mifflin-St Jeor Equation is generally favored for BMR estimation, it may not be ideal for lean individuals who know their body fat percentage. The three equations employed are as follows:

Mifflin-St Jeor Equation

For men: BMR = 10W + 6.25H - 5A + 5

For women: BMR = 10W + 6.25H - 5A - 161

 Katch-McArdle Formula:

Men/Women BMR = 370 + (21.6 × Lean Body Mass kg)


Revised Harris-Benedict Equation

For men: BMR = 13.397W + 4.799H - 5.677A + 88.362

For women: BMR = 9.247W + 3.098H - 4.330A + 447.593

W= weight in kilograms, H= height in centimetres, A= age in years

Maintenance Calorie Calculator

GymNation Calorie Calculator now includes a maintenance calorie calculator feature. This tool helps you determine the number of calories required to maintain your current weight. Remember, BMR is the key to your daily calorie needs.

calorie deficit calculator

Stop looking for calorie calculator to lose weight GymNation's Calorie Calculator now features an option to calculate calorie deficits, aiding you in estimating the duration required to achieve your desired weight by following a specified calorie deficit.

Calorie calculator for weight gain

Stop looking for gym calorie calculator to gain weight GymNation's Calorie Calculator now features an option to weight gain , aiding you in estimating the number of calories required to achieve your desired weight gain goal. With this tool, you can create a personalized plan for healthy weight gain.

Calorie Calculator

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