Use this tool to calculate your daily caloric intake needed for weight loss, gain, or maintenance.
To use the Calories In, Calories Out (CICO) calculator, please fill in all the fields with your specific details:
- Age: Your current age in years.
- Gender: Select whether you are male or female.
- Weight: Your weight in kilograms.
- Height: Your height in centimeters.
- Activity Level: Select your usual activity level from the dropdown list.
Once you have entered all the information, press the “Calculate” button. The calculator will compute your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation and then multiply it by your activity level to estimate your daily caloric needs.
Limitations: This calculator provides an estimate of your daily caloric needs. Actual caloric needs can vary based on a variety of factors that this calculator cannot account for, such as muscle mass, body composition, and specific health conditions. Always consult with healthcare providers or nutrition experts for personalized advice.
Use Cases for This Calculator
Use Case 1: Calculate Daily Caloric Needs
Calculate the number of calories you need to consume each day to maintain your current weight based on your activity level. Simply select your activity level and get an accurate estimate of your daily caloric needs. Adjust your intake for weight loss or weight gain goals.
Use Case 2: Track Caloric Intake
Keep track of the calories you consume throughout the day by entering the foods and beverages you consume. The calculator will sum up the total calories you’ve consumed, allowing you to stay within your daily caloric goals or adjust as needed.
Use Case 3: Calculate Macronutrient Distribution
Get a breakdown of your recommended daily intake of macronutrients – carbohydrates, proteins, and fats – based on your caloric needs. Understand how many grams of each macronutrient you should aim to consume daily to meet your goals.
Use Case 4: Determine Basal Metabolic Rate (BMR)
Discover your Basal Metabolic Rate (BMR) – the number of calories your body needs at rest to maintain basic functions like breathing and circulation. Use this as a starting point to plan your daily caloric intake for weight management.
Use Case 5: Calculate Total Daily Energy Expenditure (TDEE)
Estimate your Total Daily Energy Expenditure (TDEE) by combining your BMR with your activity level. This calculation provides a more accurate reflection of the calories you burn in a day, helping you manage your weight effectively.
Use Case 6: Compare Caloric Values of Foods
Compare the caloric values of different foods to make informed choices about your diet. Easily input foods and portion sizes to see how their calorie content compares, aiding you in making healthier and balanced meal choices.
Use Case 7: Set Weight Loss Goals
Set personalized weight loss goals by calculating the daily caloric deficit needed to achieve them. The calculator can help you determine an achievable calorie target for weight loss based on your activity level and desired rate of loss.
Use Case 8: Plan Caloric Budget for Meals
Plan your daily meals while staying within a specific caloric budget. Input the foods you plan to eat for each meal and ensure you meet your daily caloric goals by adjusting portion sizes and food choices accordingly.
Use Case 9: Adjust Caloric Intake for Exercise
Factor in the calories burned during exercise to adjust your caloric intake accordingly. Input your workout duration and intensity to see how many additional calories you’ve burned, allowing you to balance your energy expenditure and intake.
Use Case 10: Monitor Weight Changes
Monitor your weight changes by tracking your caloric intake and expenditure over time. Compare your actual weight change against the expected trend based on your caloric balance, helping you stay on track with your weight management goals.