Use this tool to easily calculate the number of calories you need daily based on your activity level and personal details.
How to Use the Calorie Calculator
Fill in your age, gender, weight, height, and activity level. Press the “Calculate” button to see your daily calorie needs.
How It Calculates the Results
The calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) and then adjusts for your activity level to give your Total Daily Energy Expenditure (TDEE).
BMR Calculation:
- For men: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5
- For women: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) – 161
TDEE Calculation:
- Sedentary: BMR * 1.2
- Lightly active: BMR * 1.375
- Moderately active: BMR * 1.55
- Very active: BMR * 1.725
- Super active: BMR * 1.9
Limitations of the Calculator
This calculator provides estimates that may not be accurate for everyone. Always consult with a healthcare provider for a comprehensive assessment.
Use Cases for This Calculator
Use Case 1: Calculate Daily Caloric Needs
Input your age, gender, weight, height, and activity level to determine your daily caloric needs. This calculator takes into account your Basal Metabolic Rate (BMR) and activity level to provide you with an accurate estimate. Use this information to guide your daily food intake and achieve your health goals.
Use Case 2: Track Caloric Intake
Enter the number of calories you consume for each meal and snack throughout the day to keep track of your total intake. This feature helps you monitor your food choices and maintain a balanced diet. Stay accountable and make informed decisions about your nutrition.
Use Case 3: Calculate Caloric Deficit
Set a weight loss goal and input your current caloric intake to calculate the necessary deficit. This tool helps you create a plan to achieve your target weight by burning more calories than you consume. Visualize your progress and stay motivated on your weight loss journey.
Use Case 4: Determine Macronutrient Ratios
Specify your daily caloric needs and select your desired macronutrient ratios (carbs, protein, fats). This calculator will calculate the grams of each macronutrient you should consume daily to meet your goals. Achieve a balanced diet that supports your fitness objectives.
Use Case 5: Calculate Calories Burned During Exercise
Select your type of exercise, duration, and intensity level to estimate the number of calories burned. Use this information to optimize your workout routine and ensure you are meeting your fitness goals. Stay mindful of the calories you expend to enhance your training effectiveness.
Use Case 6: Plan Caloric Distribution for Meals
Divide your total daily caloric needs into meals and snacks to plan your eating schedule. This feature helps you structure your day for optimal energy levels and metabolism. Plan balanced meals to support your activities and prevent cravings.
Use Case 7: Calculate Caloric Surplus for Muscle Gain
If your goal is to build muscle, input your current caloric intake and activity level to determine the surplus required. This calculator will help you strategize your diet to support muscle growth while minimizing fat gain. Optimize your nutrition for strength training and recovery.
Use Case 8: Adjust Caloric Intake for Maintenance
If you want to maintain your current weight, input your information to calculate your maintenance caloric needs. Use this value to guide your daily food choices and ensure you are fueling your body appropriately. Stay consistent with your caloric intake to sustain your weight.
Use Case 9: Calculate Total Daily Energy Expenditure (TDEE)
Estimate your TDEE by inputting your BMR and activity level. This calculation considers the calories burned through daily activities and exercise. Knowing your TDEE helps you understand your energy requirements and make adjustments for your health and fitness goals.
Use Case 10: Monitor Weight Change with Caloric Balance
Track your caloric intake versus expenditure to determine your overall caloric balance. This feature highlights whether you are in a deficit, surplus, or balance, impacting your weight changes. Stay mindful of your caloric balance to achieve your desired health outcomes.