Daily Calorie Intake Recommendations

Use this calculator to find out how many calories per day you should consume.

If you are less than 20 pounds overweight, use your ideal weight instead of your current weight. Then follow the recommended calories to maintain your current (ideal) weight that you inputted.

If you are more than 20 pounds overweight, then use your current weight when calculating your daily calorie needs. Then use Section B (Requirements To Lose Weight) section to determine how soon you want to lose weight and to find out what your recommended calorie needs are.

Never, ever consume fewer calories than is required for your Basal Metabolic Rate (BMR).

Please consult with your doctor to determine the safest rate at which you should lose weight if you wish to lose more than 2 pounds per week.

See additional comments below this calculator for more information about modifying your calories to lose weight.

A Note On Macro-Nutrient Ratios: We did not create this calculator, so the macro-nutrient ratios mentioned (55/15/30) do not reflect our recommendations. We recommend that you keep your fat intake between 10-20% while losing weight with green smoothies and raw foods. Our typical macro-nutrient ratio is between 80/10/10 and 70/15/15. A ratio of 60/25/15 or 60/20/20/ might work best for some people. Some women may require a daily fat intake of at least 20% of calories.

After you calculate your daily calorie requirements, the next step is to calculate your daily protien needs.

Daily Calorie Calculator
Enter the following data
Your gender
Your height
Your weight
Your age years
Your activity
Automatic recalculation   
Basal Metabolic Rate
A. Requirements to maintain current weight
Calories cal
Carbohydrates (55%) cal = gm
Proteins (15%) cal = gm
Fats (30%) cal = gm
B. Requirements to lose weight by  per week *
Calories cal
Carbohydrates (55%) cal = gm
Proteins (15%) cal = gm
Fats (30%) cal = gm
C. Requirements to gain weight by  per week
Calories cal
Carbohydrates (55%) cal = gm
Proteins (15%) cal = gm
Fats (30%) cal = gm
*To lose weight, 500 calories are subtracted per day for each pound you want to lose every week. To gain weight, 500 calories are added per day for each pound you want to gain every week. However, total calorie levels < 1200 calories are not recommended and weight loss of > 2 pounds per week is also not recommended.

For a more balanced approach to a 1 pound per week weight loss, increase your activity. Decrease calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass.



MEDICAL WARNING & DISCLAIMER The information in this website is not intended as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. It is intended as a sharing of knowledge and information from the personal research and experience of Tracy and Davy Russell. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always ask your doctor before making any changes in diet when you have an existing medical condition. Always check with your doctor before starting any new diet or fitness program.

The nutrition information provided in this website is approximate and based on a 2000-calorie diet. Nutrition data was obtained from the USDA National Nutrient Database for Standard Reference, Release 22. Actual nutrition values may vary based on factors including, but not limited to, size of produce, freshness, processing, geographic region, and season.