Calorie Calculator

Calorie Calculator (Metric)

**Note: This is the Metric Calculator -- the Imperial Calculator (lbs, feet and inches) is below this**

Age*

Gender*

Male

Female

Body Fat*

%

Height*

cm

Weight*

kg

Activity*

Result Unit*

Calories

kilojoules

BMR estimation formula*

Mifflin St Jeor

Revised Harris-Benedict

Katch-McArdle

Calorie Calculator (Imperial)

Age*

Gender*

Male

Female

Body Fat*

%

Height (feet and inches)*

ft inches

Weight (lbs)*

lbs

Activity*

Result Unit*

Calories

kilojoules

BMR estimation formula*

Mifflin St Jeor

Revised Harris-Benedict

Katch-McArdle

Frequently Asked Questions

**Note: Any advice / tips should be followed after further research and findings may VARY. Remember, these answers provide general guidance, and it's always a good idea to consult with a healthcare professional or a certified fitness trainer for personalized advice based on your specific circumstances and goals.**

What is BMI?

BMI stands for Body Mass Index. It is a measurement that is commonly used to assess whether an individual has a healthy body weight in relation to their height. BMI is calculated by dividing a person's weight in kilograms by the square of their height in meters. The formula for calculating BMI is as follows: BMI = weight (kg) / height^2 (m^2) The resulting number from the calculation is then categorized into different ranges to determine if a person is underweight, normal weight, overweight, or obese. Here are the standard BMI categories:

Category	BMI Range
Underweight	BMI below 18.5
Normal weight	BMI between 18.5 and 24.9
Overweight	BMI between 25 and 29.9
Obese	BMI of 30 or higher

While BMI can be a useful initial assessment tool for determining weight status, it has limitations. It does not take into account factors such as muscle mass, bone density, and distribution of body fat, which can affect an individual's overall health. Therefore, it's important to consider other measurements and consult with a healthcare professional for a comprehensive evaluation of health and weight.

What is BMR and What do the different formulas mean?

Mifflin St Jeor, Revised Harris-Benedict, and Katch-McArdle are formulas that help scientists estimate how much energy our bodies need to perform basic functions. We call this energy Basal Metabolic Rate or BMR. Think of your body like a machine that's always running, even when you're not doing anything. Just like a car needs fuel to run, your body needs energy to keep working properly. BMR is like the amount of fuel your body needs to stay alive and function.

The Mifflin St Jeor formula takes into account your age, gender, weight, and height to estimate your BMR. It's considered one of the more accurate formulas because it considers more factors.

The Revised Harris-Benedict formula is another way to estimate BMR. It also looks at your age, gender, weight, and height, but it uses different calculations compared to the Mifflin St Jeor formula.

The Katch-McArdle formula is a bit different. It estimates BMR based on your body composition, specifically your lean body mass. Lean body mass is everything in your body except for fat. This formula is useful if you know your body fat percentage or if it has been measured.

These formulas help experts estimate how many calories your body needs each day. Knowing your estimated BMR is important because it helps you understand how much food or energy your body requires. Remember, these formulas are just estimates, and everyone's body is unique. But they give us a good starting point to understand our energy needs and make healthy choices.

How often should one workout?

The frequency of your exercise depends on your goals and fitness level. For general health benefits, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Additionally, include strength training exercises two or more days a week.

Cardio or Strength Training?

Both cardio and strength training are important for overall fitness. Cardio exercises like running, swimming, or cycling improve cardiovascular health and burn calories. Strength training exercises, such as weightlifting, build muscle strength and increase metabolism. A balanced fitness routine should include both cardio and strength training.

Can fat loss be targetted to specific areas?

Spot reduction, the idea of losing fat in specific areas, is a myth. When you lose weight, you generally lose it from your entire body rather than a specific region. To reduce body fat, focus on overall fat loss through a combination of regular exercise, a balanced diet, and creating a calorie deficit.

Sample Workout Plans

The workouts are organized by muscle groups and can be combined with other workouts to make a full routine. (For example: Arms 1 and Back 3 can be a Back and Arm day with 3 workouts from Arms 1 and 3 workouts from Back 3)

Arms 1

Click to expand

EZ Barbell Curl (3 sets, 10 reps)
Skull Crusher (3 sets, 12 reps)
Hammer Curl (3 sets, 8 reps)
Tricep Pushdown (3 sets, 10 reps)
Barbell Curl (3 sets, 8 reps)

Arms 2

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Dumbbell Curl (3 sets, 12 reps)
Tricep Extension (3 sets, 10 reps)
EZ Bar Curl (3 sets, 8 reps)
Tricep Pulldown (3 sets, 12 reps)
Preacher Curl (3 sets, 10 reps)

Arms 3

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Incline Dumbbell Curl (3 sets, 12 reps)
Tricep Pushdown (3 sets, 10 reps)
Barbell Curl (3 sets, 8 reps)
Tricep Extension (3 sets, 12 reps)
Hammer Curl (3 sets, 10 reps)

Chest 1

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Barbell bench press 4 sets of 8-12 reps
Incline dumbbell press 3 sets of 8-12 reps
Dumbbell flyes 3 sets of 12-15 reps
Cable crossovers 3 sets of 12-15 reps
Dips 3 sets of 8-12 reps

Chest 2

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Barbell incline press 4 sets of 8-12 reps
Decline dumbbell press 3 sets of 8-12 reps
Inverted rows 3 sets of 12-15 reps
Dumbbell pullovers 3 sets of 12-15 reps
Ring push-ups 3 sets of 8-12 reps

Chest 3

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Flat barbell press 4 sets of 8-12 reps
Incline dumbbell press 3 sets of 8-12 reps
Dumbbell pullovers 3 sets of 12-15 reps
Cable crossovers 3 sets of 12-15 reps
Bodyweight dips 3 sets of 8-12 reps

Back 1

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Pull-ups (3 sets of 8-12 reps)
Bent-over rows (3 sets of 8-12 reps)
Seated cable rows (3 sets of 8-12 reps)
Deadlifts (3 sets of 8-12 reps)
Lat pulldowns (3 sets of 8-12 reps)

Back 2

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Seated cable rows (4 sets of 6-10 reps)
Deadlifts (4 sets of 6-10 reps)
Barbell rows (4 sets of 6-10 reps)
Pulldowns (4 sets of 6-10 reps)
T-Bar Rows (4 sets of 6-10 reps)

Back 3

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Cable pulldowns (3 sets of 8-12 reps)
Hyperextensions (3 sets of 8-12 reps)
Lat pulldowns (3 sets of 8-12 reps)
Renegade rows (3 sets of 8-12 reps)
Seated cable rows (3 sets of 8-12 reps)

Shoulders 1

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Seated Arnold Press (4 sets of 6-10 reps)
Leaning Lateral Raises (4 sets of 6-10 reps)
Incline Y raises (4 sets of 6-10 reps)
Barbell Carry (4 sets of 6-10 reps)
Single Arm Push Press (4 sets of 6-10 reps)

Shoulders 2

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Standing Dumbbell Press (3 sets of 8-12 reps per arm)
Barbell Shoulder Press (3 sets of 8-12 reps)
Cable Lateral Raise (3 sets of 8-12 reps)
Leaning Shoulder Raises (3 sets of 8-12 reps)
Seated Row (3 sets of 8-12 reps)

Shoulders 3

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Alt. Dumbbell Press (3 sets of 8-12 reps per arm)
Barbell Shoulder Press (3 sets of 8-12 reps)
Resistance Band Raise (3 sets of 8-12 reps)
Leaning Shoulder Raises (3 sets of 8-12 reps)
Seated Row (3 sets of 8-12 reps)

Legs 1

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Legs 2

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Legs 3

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Leg Curl (3 sets of 12 reps)
Calf Raise (3 sets of 10 reps)
Hip thrusts (3 sets of 8 reps)
Romanian Deadlift (3 sets of 12 reps)
Single Leg Deadlift (3 sets of 10 reps)