Daily Nutrient Requirements Calculator
Gender Age years Automatic recalculation 
Height Weight
Activity
Basal Metabolic Rate
Nutrition Requirements Calories Carbohydrates (55%) Proteins (15%) Fats (30%)
cal cal gm cal gm cal gm
To maintain current weight
To lose weight by* 
 per week
To gain weight by 
 per week
*To lose weight, 500 calories are subtracted per day for each pound you want to lose every week. To gain weight, 500 calories are added per day for each pound you want to gain every week. However, total calorie levels < 1200 calories are not recommended and weight loss of > 2 pounds per week is also not recommended.
For a more balanced approach to a 1 pound per week weight loss, increase your activity. Decrease calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass.