This tool helps you easily calculate your daily calorie needs based on your personal information.
How to Use the NCBI Calorie Calculator
This calorie calculator estimates your daily calorie needs based on several factors including age, gender, weight, height, and activity level. To use the calculator:
- Enter your age in years.
- Select your gender from the dropdown menu.
- Enter your weight in kilograms.
- Enter your height in centimeters.
- Choose your daily activity level from the dropdown menu.
- Click the ‘Calculate’ button to see your estimated daily calorie needs.
How It Works
This calculator uses the Mifflin-St Jeor Equation, which is widely regarded as the most accurate formula for calculating Basal Metabolic Rate (BMR) and is recommended by the National Institutes of Health (NIH).
The equation varies depending on gender:
- For men: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5
- For women: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
The BMR value is then multiplied by an activity factor that corresponds to your reported physical activity level to get the total daily calorie expenditure.
Limitations
Please note that the estimates provided by this calculator are meant for informational purposes only. Individual calorie needs vary significantly due to a wide range of factors including metabolism, physical health, and lifestyle variables that are not accounted for in this basic calculator. For personalized advice, please consult with a healthcare provider or a registered dietitian.
Use Cases for This Calculator
Use Case 1: Calculate Daily Caloric Needs
Enter your age, gender, weight, height, and activity level to find out how many calories you need to maintain your current weight or reach your weight goals.
Use Case 2: Track Caloric Intake
Keep a record of the foods and drinks you consume throughout the day and use the calculator to sum up the total calories you’ve ingested to help you stay within your daily limit.
Use Case 3: Determine Caloric Expenditure during Exercise
Input the type of exercise, duration, and intensity level to estimate the number of calories burned during a workout session, helping you monitor your energy expenditure.
Use Case 4: Plan Balanced Meals
Use the calculator to balance your meals by ensuring you’re consuming the right amount of calories, proteins, fats, and carbohydrates based on your dietary requirements and fitness goals.
Use Case 5: Set Weight Loss Goals
Establish a target weight and timeline, then calculate the daily caloric deficit required to achieve your goal, enabling you to create a tailored weight loss plan.
Use Case 6: Adjust Caloric Intake for Weight Maintenance
Receive recommendations on how to adjust your caloric intake to maintain your current weight or make gradual changes for weight management based on your activity level and metabolism.
Use Case 7: Monitor Nutrient Intake
Analyze the breakdown of macronutrients (carbs, proteins, fats) in your diet by utilizing the calculator to ensure you’re meeting your nutritional needs for a healthy and balanced diet.
Use Case 8: Fine-Tune Caloric Requirements for Athletes
For athletes or individuals with high-intensity training routines, input specific workout details to accurately determine caloric needs, aiding in optimizing performance and recovery.
Use Case 9: Educate Yourself on Food Choices
Experiment with different food combinations in the calculator to compare their caloric values, helping you make informed choices about what to eat and how it contributes to your overall diet.
Use Case 10: Share Results and Progress
Share your calculated caloric needs or weight loss goals with a nutritionist, trainer, or friends to update them on your progress and maintain accountability on your health and fitness journey.