How Many Calories Do You Need?
Daily Calories Burned
Calorie Target Calculator
Use this daily
calorie target calculator to determine your daily calories burned, or energy expenditure each day. The d
aily calories burned calculation is based on a combination of your basal metabolic needs and your activity levels. Your activity levels should reflect your fitness routine as you follow the
Exercise to Reduce Inflammation Principle of the Gene Smart
Anti Inflammatory Diet & Exercise Program. This level of activity is an important input into the daily
calorie target calculator as it directly impacts the
daily calories burned.
See special instructions below for the daily calories burned calorie target calculator if your BMI is over 30.
Determining Your Daily Calories Burned Using the Calorie Target Calculator
If you are overweight, the
Reduce Every Day Calories Principle of the Gene Smart Anti Inflammatory Diet & Exercise Program recommends a daily calorie target that is 20% to 30% below the number of
daily calories burned. The daily
calorie target calculator will automatically tell you the daily calorie target at for your target level.
For example, if your daily calories burned equals 2,320 calories per day, and your calorie daily target is to decrease calories by 20% (464 calories), the calorie target calculator will tell you that your daily calorie goal would be 1,856 calories per day. This reduction, together with an increase in activity & exercise to increase your daily calories burned will efficiently move you toward your desired weight.
Your Allies to Help You Manage your Daily Calories Burned & Consumed
Once the calorie target calculator helps you establish your daily calorie target based on your daily calories burned and weight loss goals, the five diet and exercise principles in the Gene Smart Program work together as allies in helping you successfully achieve your calorie target each day and for the long-term. In our clinical study participants lost about 1 1/2 pounds per week and reported that they did not feel hungry. The single greatest ally for weight loss without hunger is the principle Increase Fiber, which works together with Add Omegas and Increase Polyphenols to add important bioactives to your diet that work with your genes naturally to improve health and reduce whole body inflammation. And, unlike so many fad diets, these principles work together along with Exercise to Reduce Inflammation to support achievement of your daily calorie target without the trap of over-relying on will power and without feeling hungry or deprived.
Adjusting Your Daily Calories Burned Calorie Target Calculator Inputs if Your BMI is Over 30
If your BMI is over 30 then you should use an Adjusted Body Weight (ABW) and not your actual body weight in this calorie target calculator to determine your daily calorie target and daily calories burned. This is because excess fat tissue is not as metabolically active as muscle and organ tissues in the rest of the body, so it uses significantly less calories which decreases your daily calories burned.
The Adjusted Body Weight (ABW) calculation is different for men and women because they have different levels of lean tissue to fat tissue even when overweight. To complete this calculation of daily target calories and daily calories burned, you need to find your Ideal Body Weight (IBW) in relation to your gender and height.
You can find that information here: http://healthlinks.washington.edu/nutrition/section12.html#e
Then use your IBW to find your ABW: (Use weight in kilograms: Weight in pounds ÷ 2.2 = weight in kilograms)
For men: ABW = IBW + (.38 × (Actual weight – IBW))
For women: ABW = IBW + (.32 × (Actual weight – IBW))
Once you have found your Adjusted Body Weight, multiply it by 2.2 to convert back into lbs, and enter it into the calorie target calculator to find your daily calorie target based on your daily calories burned.
