## How to calculate calorie intake

If you want to gain weight or lose weight, one think we recommend you to do is to calculate your calorie intake so you can make exercise plan and diet plan accordingly and start healthier way of life. Here we share tips for you to **calculate calorie intake**.

First of all, you should know the below equations in order to calculate your daily calorie intake.

- For active males, the number of daily calories intake equals to multiplying the body weight (in pounds) by 15. And for active females, the number of daily calories intake equals to the body weight (in pounds) by 15.
- For inactive males, the number of daily calories intake equals to multiplying the body weight (in pounds) by 13. And for inactive females, the number of daily calories intake equals to the body weight (in pounds) by 10.

The second step is to calculate how many calories you should take from fat. It is simple, and just remember the below equation. The calories you should take from fat equals to the total value multiply by 0.30. For example, if in first step, the number you get is 3000, then the number in the second step is 900.

The third step is to calculate how many grams of fat you need each day. In order to get this value, just divide the number you get is step 2 by nine. If we take the number 900 for example, the amount of fat you need to take daily is 100 grams.

If you want to lose weight, just eat less than the number calculate. For example, if you want to lose one pound per week, just eat 500 calories less every day. So if in step one, the calories value is 3000, just take 2500 per day in order to lose weight. And if you want to gain weight, just do the opposite, if you need to gain 1 pound per week, eat 500 calories more per day.

When calculate the how many grams of fat you need to have, just consider the 500 extra or less calories, and get the new value.

By the above lines, we told you how to calculate calorie intake easily, if you want to gain or lose weight, you can take the result for reference. Of course, we suggest you come to doctor for more advice if possible.