CICO Calculator – Daily Caloric Needs
Use this CICO calculator to calculate how many calories you should be eating each day.
What next? 5 tips to start losing weight with CICO
Or check out others who have lost weight with CICO.
This number will determine how many calories you should eat each day to lose, gain or maintain weight.
Often we see one-size-fits all calorie recommendations for men and women. These are broad estimations based on the average weight and height of men and women. Many of us do not precisely fit within the “average” definition. This is why you need to use a calorie calculator to figure out how many calories YOU should eat per day.
How to use the CICO calculator
In order to figure out how many calories you use per day (“Calories out”), enter your age, height, sex and current weight into the calculator. Unless you are incredibly active on a daily basis you should select “Sedentary” as your daily activity level. This way if you do little to no physical activity in a day, your daily calorie amount will still be below what you need to eat to lose weight. If you have a highly active day you can adjust and account for that. Otherwise assume that active days are the exception and not the rule.
The results show how many calories you should eat per day in order to maintain, lose or gain weight.
The number that you should eat per day in order to maintain your weight is called your TDEE (Total Daily Energy Expenditure).
The goal is to eat less calories than your TDEE to lose weight using CICO.
CICO calculator for weight loss: what’s next?
Once you have calculated your TDEE using the calorie calculator you can pick your weight loss goals in order to figure out how many calories you should be eating each day. The healthiest approach is likely to start gradually at 0.5 lb-1lb per week. Or perhaps just use this new knowledge to track how much you are currently eating and see how it compares to your TDEE. Here are some tips on how to get started.