8 min read
2026-01-25
Calories are a unit of measurement for the energy we get from food. Knowing your daily requirement, you can effectively manage your weight: create a deficit to lose weight or a surplus to gain weight.
Daily Value = BMR × Activity Rate:
| Activity level | Coefficient | Description |
|---|---|---|
| Minimal | 1.2 | Sedentary work, no training |
| Easy | 1.375 | 1-3 workouts per week |
| Moderate | 1.55 | 3-5 workouts per week |
| High | 1.725 | 6-7 workouts per week |
| Extreme | 1.9 | Athletes, hard physical labor |
| Nutrient | Calorie share | Per 1 g |
|---|---|---|
| Squirrels | 25-35% | 4 kcal |
| Fats | 20-35% | 9 kcal |
| Carbohydrates | 40-55% | 4 kcal |
See also: BMI calculator, Ideal weight calculator, Water norm calculator