Koala Fitness

Nutrition

Calculate your Calories

Calculate Protein Intake

Calculate Fat Intake

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>> Calculate Your Calories

Use the Harris-Benedict Equation to estimate how many calories you need per day to maintain your current weight. If your goal is to lose weight, subtract 500 calories from your total to lose 1 lb per week. Subtract 1,000 calories from your total to lose 2 pounds per week.

Women:

Weight:	Height :	Age :(yr)

	If you are sedentary (little or no exercise, desk job)
	If you are lightly active (light exercise/sports 1-3 days per week)
	If you are mod. active (moderate exercise/sports 3-5 days per week)
	If you take heavy exercise (hard exercise/sports 6-7 days per week)

Men:

Weight:	Height :	Age :(yr)

	If you are sedentary (little or no exercise, desk job)
	If you are lightly active (light exercise/sports 1-3 days per week)
	If you are mod. active (moderate exercise/sports 3-5 days per week)
	If you take heavy exercise (hard exercise/sports 6-7 days per week)

The American College of Sports Medicine recommends that caloric consumption is no lower than 1200 calories per day for health and safety reasons.