This tool helps you estimate the calories burned while using an Apple Watch.
How to Use the Calorie Calculator
This calorie calculator helps you estimate the number of calories you need per day to maintain your current weight based on your age, gender, weight, height, and activity level.
Instructions
- Enter your age in the “Age” field.
- Select your gender from the “Gender” dropdown menu.
- Enter your weight in kilograms in the “Weight” field.
- Enter your height in centimeters in the “Height” field.
- Select your activity level from the “Activity Level” dropdown menu.
- Click on the “Calculate” button to see your results.
How the Calculator Works
The calculator uses the Mifflin-St Jeor Equation to calculate your Basal Metabolic Rate (BMR), which is an estimate of the number of calories your body needs to perform basic physiological functions while at rest.
The formula is different for men and women:
- Men: BMR = 10 * weight + 6.25 * height – 5 * age + 5
- Women: BMR = 10 * weight + 6.25 * height – 5 * age – 161
The Total Daily Energy Expenditure (TDEE) is then calculated by multiplying BMR by an activity multiplier based on your selected activity level:
- Sedentary: BMR * 1.2
- Light activity: BMR * 1.375
- Moderate activity: BMR * 1.55
- Active: BMR * 1.725
- Very active: BMR * 1.9
Limitations
While the Mifflin-St Jeor Equation is a widely used method to estimate calorie needs, it is important to note that it is just an estimate. Factors such as muscle mass, overall health, and specific lifestyle habits can affect your actual calorie needs. For a personalized assessment, consider consulting a healthcare professional.
Use Cases for This Calculator
Track Daily Caloric Intake
You can effortlessly monitor your daily caloric intake using the calorie calculator on your Apple Watch. By inputting meals throughout the day, you get a real-time view of how many calories you have consumed, helping you stay within your dietary goals.
Set Caloric Goals
The calorie calculator allows you to set personalized caloric goals based on your weight loss or maintenance plan. This feature provides motivation to stick to your dietary regimen and ensures you reach your fitness aspirations without overindulging.
Monitor Exercise Calorie Burn
By logging your workouts in the calorie calculator, you can track the calories burned during each exercise session. This information is crucial for understanding how your physical activity contributes to your overall caloric balance.
Track Weight Loss Progress
You’ll find it beneficial to use the calorie calculator to monitor your weight loss journey. By keeping track of the calories consumed and burned, you can notice trends over time, making informed adjustments to your diet and exercise routine as needed.
Calculate Caloric Needs Based on Activity Level
The calorie calculator adjusts your caloric needs based on your daily activity level. This ensures that your intake aligns with your lifestyle, whether you’re having a sedentary day or an active one filled with workouts.
Track Nutritional Balance
You can use the calorie calculator not only to count calories but also to ensure you’re consuming a balanced diet. By analyzing your intake, you can identify if you’re getting sufficient proteins, fats, and carbohydrates, making it easier to adjust your meals accordingly.
Get Instant Feedback on Food Choices
The instant feedback feature of the calorie calculator helps you make smarter food choices on the spot. By inputting what you’re about to eat, you can quickly determine whether it aligns with your health goals, reducing the chance of impulsive eating.
Use Historical Data for Better Decisions
You can reference historical data to make better dietary choices in the future. By reviewing your past caloric intake and exercise patterns, you can identify what works for you and what areas need improvement.
Share Your Progress with Friends
Using the calorie calculator, you can share your caloric achievements with friends and family. This social aspect adds a layer of accountability and encouragement, helping you stay more motivated in your weight management efforts.
Integrate with Other Health Apps
The calorie calculator can be integrated with other health apps you use on your Apple Watch. This seamless connection enables a holistic view of your health, allowing you to consider various factors affecting your fitness and well-being.