Calculators – Smple Health Management

How Many Calories Per Day Do You Need?

Everything in the world requires energy to function. The energy that humans need to survive and function is provided to us from foods and certain beverages in the form of calories. A calorie is a unit of energy, just like a millimetre is a unit of measurement. Multiple factors contribute to an individuals daily energy needs. The table below details the varying factors associated with an individuals energy needs.

Calorie Calculator

Enter your information below to calculate your daily calorie needs:

Your daily calorie needs are:

What Is Your Body Fat %

Body fat percentage refers to the proportion of fat tissue in relation to your total body weight. Body fat % ranges can have extreme variations, from <5% in elite athletes to >50% in morbidly obese individuals. There isn’t one exact healthy number for having a healthy body fat percent; rather, there is a healthy range. There is a range of about 10 percent that you can fluctuate between while maintaining good health. Anything under or over this percentage range starts to increase the risk of developing health problems. A lot of variables are at play in determining an individual’s ideal body fat % and it is influenced by factors such as age, gender, genetics, and lifestyle.

Body Fat Calculator

US Navy Body Fat Calculator

How Much Protein Per Day Do You Need?

Protein is an essential nutrient that performs very important roles in our bodies. Protein is used for general growth, tissue repair, immune function, making essential hormones/enzymes, and much more. The recommended protein intake for the majority of individuals is 1.6 to 2.5 grams per kilogram of body weight per day. Anything between 1.6 to 2.5 grams would suffice. If you enjoy eating higher protein foods, then pick an intake towards the higher end of this range. If you struggle to eat enough protein-containing foods, then pick an intake towards the lower end of this range. Consistency is key!. *if you have a significant amount of weight to lose, use your target body weight to calculate your protein intake, not your current body weight.

Protein Calculator

Enter your body weight in kilograms:

Your recommended daily protein intake is:

What Is Your Body Mass Index (BMI) ?

Body Mass Index (BMI) is a convenient approximation used to broadly categorise an individual as underweight, normal weight, overweight, or obese based on their weight and height. BMI is calculated by dividing an individual’s weight in kilograms by the square of their height in meters. While BMI is a convenient tool to use at a population level to assess overweight and obesity, it doesn’t necessarily reflect body fat distribution or describe the amount of body fat in different individuals. Athletes with high bone density and well-developed muscles may be overweight but have low body fat. Likewise, inactive individuals may appear to have an acceptable BMI when, in fact, they may have too much body fat and low muscle mass.

BMI Calculator

What Should Your Goal Be?

Your current body fat levels will determine whether your goal should be to lose, maintain, or gain weight. Common sense dictates that if you have too much body fat, your goal should be to lose weight, and if you’re underweight, your goal should be to gain weight, or maybe, you’re at a healthy body fat and your looking to maintain your current level. If you have no idea what your current body fat percentage is, please use the calculator above. Once you have got the results, compare it to the table below to see what your goal should be.

Fitness Calculators

How Many Calories Per Day Do You Need?

Calorie Calculator

What Is Your Body Fat %

Body Fat Calculator

How Much Protein Per Day Do You Need?

Protein Calculator

What Is Your Body Mass Index (BMI) ?

BMI Calculator

What Should Your Goal Be?

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