Exemples
Calories — Worked Examples
2 real worked examples for the Calories calculator. See how we solve common scenarios with full step-by-step math.
1
Sedentary office worker
Scénario
A 35-year-old woman, 165 cm, 65 kg, sedentary (desk job, no exercise).
Entrées
- Sex
- Female
- Age
- 35
- Height
- 165 cm
- Weight
- 65 kg
- Activity
- Sedentary
Étapes du calcul
- BMR = 10×65 + 6.25×165 − 5×35 − 161
- BMR = 650 + 1031.25 − 175 − 161
- BMR = 1,345 kcal/day
- TDEE = 1,345 × 1.2 (sedentary)
- TDEE = 1,614 kcal/day
Résultat
Maintenance: ~1,614 kcal/day • To lose weight: ~1,114 kcal/day (1 lb/week deficit)
2
Active man trying to lose weight
Scénario
A 30-year-old man, 180 cm, 85 kg, moderately active (exercises 3–4 days/week).
Entrées
- Sex
- Male
- Age
- 30
- Height
- 180 cm
- Weight
- 85 kg
- Activity
- Moderate
Étapes du calcul
- BMR = 10×85 + 6.25×180 − 5×30 + 5
- BMR = 850 + 1125 − 150 + 5
- BMR = 1,830 kcal/day
- TDEE = 1,830 × 1.55
- TDEE = 2,837 kcal/day
Résultat
Maintenance: ~2,837 kcal/day • Mild deficit (1 lb/week): ~2,337 kcal/day