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Additional information will be displayed here once you calculate your Calorie Intake requirements.

Calories = 2766 Kcal/day

To maintain your weight you need 2,207 Kcal/day
To lose 0.5 kg per week you need 1,707 Kcal/day
To lose 1 kg per week you need 1,207 Kcal/day
To gain 0.5 kg per week you need 2,707 Kcal/day
To gain 1 kg per week you need 3,207 Kcal/day

Unit of Weight Approximate Calories
1 Pound (lbs) ~ 3,500 Kcal
1 Kilogram (kg) ~ 7,700 Kcal

Basal Metabolic Rate Formulas

The most commonly used estimation formulas in BMR calculations are:

  • The Original Harris-Benedict Equation
    • Men BMR = 66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years)
    • Women BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years)
  • The Revised Harris-Benedict Equation
    • Men BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
    • Women BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
  • The Mifflin St Jeor Equation
    • Men BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5 (measured in Kcal/day)
    • Women BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161 (measured in Kcal/day)
  • The Katch-McArdle Formula (Resting Daily Energy Expenditure)
    • BMR = 370 + (21.6 x LBM) - LBM = lean body mass in Kg
  • The Cunningham Formula (RMR)
    • BMR = 500 + (22 x LBM) - LBM = lean body mass in Kg

Applying the Harris-Benedict Principle for physical activity level

The following table enables calculation of an individual's recommended daily Kilocalorie intake to maintain current weight.

Exercise level Daily Calories Required (Kcal/day)
Little to no exercise Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily kilocalories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily kilocalories needed = BMR x 1.9

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Disclaimer: These plans are for Information purpose only, and are not to be used or relied on for any diagnostic or treatment purposes.

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