Calorie Calculator-Propulsion Fitness

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The sad truth of the fitness industry is that a majority of information out there is not based on science. Rather it’s based on what worked for “my friend” or some bodybuilder from the 80’s. Sure, it’s great to base information on what has worked for a few people, but there’s the problem: You are not your friend. Everyone’s body is different and responds differently to exercise induced stressors.Read more...

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Gender:
Age: years
Weight: pounds
Height: ft. in.

Select Activity Level:
Select a Kcal Reduction Goal:
Number of Meals per Day:
Select protein requirement:
Select the % of Kcal From Fat:

Calculations

BMI: BMI: The Body Mass Index calculation is very straightforward, requiring only two measurements, height & weight. Due to its simplicity it can be very misleading.

For Example:
Mike the bodybuilder and John the couch potato both weight 240lbs. Their BMI is 31.7 (Obese), but Mike is far from being Obese. (remember: muscle weights more than fat.)
BMR:BMR: Basal Metabolic Rate is the energy (measured in calories) used by the body to sustain life at rest.

All of the bodily functions (breathing, thinking, moving, eating, etc...) require energy (calories) to function properly. Though the BMR measurement is considered accurate it is not perfect. Since the BMR equation does not incorporate 'Lean Body Mass' (body fat percentage) in its calculation, it will underestimate the caloric need of the very muscular and overshoot the caloric need of those overweight.
TDEE:Total Daily Energy Expenditure (TDEE) quantifies the number of calories you burn in a day. This measurement compares your Basal Metabolic Rate (BMR) to your level of activity. TDEE is critical for tailoring your nutrition plan.
Adjusted Daily Caloric Intake:Adjusted Daily Caloric Intake: Takes the TDEE and adjusts the caloric intake to the selected Calorie reduction goal. This is the total number of calories you need to eat to see the results listed to the right.

*NOTE:* Eating less calories does not always result in weight healthy lose. Eating too few calories can cause a number of complications and in some cases reduce the effectiveness of your weight loss program. Consult your physician before making any changes to your diet.
(refer to the calorie reduction goal)

Projected Weight Loss

Per Week:This is the PROJECTED weight loss according to the Adjusted Daily Caloric Intake. It is important to remember, that you should consult your doctor if losing more than 3-4 lbs per week. On average it is healthy to lose about 1 pound per week.
Per Month:This is the PROJECTED weight loss according to the Adjusted Daily Caloric Intake. It is important to remember, that you should consult your doctor if losing more than 3-4 lbs per week. On average it is healthy to lose about 1 pound per week.
Per Year:This is the PROJECTED weight loss according to the Adjusted Daily Caloric Intake. It is important to remember, that you should consult your doctor if losing more than 3-4 lbs per week. On average it is healthy to lose about 1 pound per week.

Micronutrient Breakdown

(Hover over heading for an explanation)

Calories Per DayThis is a breakdown of your Daily calories. Use it as a tool to help you maintain a well balanced diet by following its recommendations on how many calories should come from each nutrient (food group).
	CaloriesA calorie is a measurement in the SI system similar to grams and centimeters, but a calorie measures energy. Calories are very important in our diet, as the fuel source to our bodies they keep us alive. When trying to make sense of calories it's easiest to divide them into two main categories: Loaded Calories and Empty Calories. These are easy to remember; Loaded as in loaded with nutrients (whole grains, fruit, veggies, etc...) and empty like, well, empty or no nutrients (cake, soda-pop, sugar, etc...).	% of CaloriesThis column displays the percentage of total daily calories that should consumed from each food group
Carbs.A compound containing carbon, hydrogen, and oxygen atoms; most are know as sugars, starches, and fibers. In human physiology the carbohydrate serves as the primary energy source. Traditionally breads, cereals, pasta, fruits, and starchy vegetables are promoted as ideal sources of carbohydrates.
Protein A compound containing carbon, hydrogen, oxygen, and nitrogen atoms. Protein is found throughout the body in hair, nails, skin, muscles, bone, cells plus more. Protein is used in the body to preform many functions including: Fighting illness and disease, building and repairing body tissues and cells, production of enzymes and hormones, transporting nutrients and oxygen throughout the body, maintaining fluid balance and as an energy source. High-quality proteins are found in meats and other animal products.
FatIt is true that Fat and foods high in fat should be avoided. However Fat plays an important role in the proper function of the body. It is good practice to maintain fat consumption between 20 to 35% of total daily caloric intake.
TotalTotal calories per DAY

Calories Per MealThis is a breakdown of your caloric intake PER MEAL. Use it as a tool to help you maintain a well balanced diet by following its recommendations on how many calories should come from each nutrient (food group).
	CaloriesA calorie is a measurement in the SI system similar to grams and centimeters, but a calorie measures energy. Calories are very important in our diet, as the fuel source to our bodies they keep us alive. When trying to make sense of calories it's easiest to divide them into two main categories: Loaded Calories and Empty Calories. These are easy to remember; Loaded as in loaded with nutrients (whole grains, fruit, veggies, etc...) and empty like, well, empty or no nutrients (cake, soda-pop, sugar, etc...).	GramsGrams like calories is to help measure and monitor the amount of food we consume. Some find it easier to count grams over calories because most food labels are broken down in grams.
Carbs.A compound containing carbon, hydrogen, and oxygen atoms; most are know as sugars, starches, and fibers. In human physiology the carbohydrate serves as the primary energy source. Traditionally breads, cereals, pasta, fruits, and starchy vegetables are promoted as ideal sources of carbohydrates.
Protein A compound containing carbon, hydrogen, oxygen, and nitrogen atoms. Protein is found throughout the body in hair, nails, skin, muscles, bone, cells plus more. Protein is used in the body to preform many functions including: Fighting illness and disease, building and repairing body tissues and cells, production of enzymes and hormones, transporting nutrients and oxygen throughout the body, maintaining fluid balance and as an energy source. High-quality proteins are found in meats and other animal products.
FatIt is true that Fat and foods high in fat should be avoided. However Fat plays an important role in the proper function of the body. It is good practice to maintain fat consumption between 20 to 35% of total daily caloric intake.
TotalTotal calories and grams per MEAL