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!
*Use the following guidelines to determine your physical activity level
For more helpful tips read the following nutrition education information from the USDA: