This tool calculates the total number of calories you need to consume daily based on your personal information and activity level.
How to Use
To use the calorie calculator, input your age, gender, weight, and height into the respective fields. Select your activity level from the dropdown menu. Once all fields are completed, click the “Calculate” button. Your daily calorie needs will be displayed in the result box.
How it Calculates
The calculator determines your daily caloric needs based on the Harris-Benedict equation, which considers your Basal Metabolic Rate (BMR) and applies an activity factor.
- For males, the BMR is calculated as: 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
- For females, the BMR is calculated as: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
The resulting BMR is then multiplied by the chosen activity level to give the total daily energy expenditure.
Limitations
This calorie calculator provides an estimate based on widely accepted formulas. Individual caloric needs can vary based on various factors such as metabolism, muscle mass, and overall health. For the most accurate assessment, it is essential to consult with a healthcare provider or dietitian.
Use Cases for This Calculator
Calculate Daily Caloric Intake
Enter your age, gender, weight, height, and activity level to determine the number of calories you need to consume daily to maintain your current weight.
Track Caloric Consumption
Keep a log of the foods and drinks you consume throughout the day and enter them into the calculator to track your total caloric intake and stay within your daily limit.
Estimate Caloric Needs for Weight Loss
Input your weight loss goal and deadline to calculate the daily caloric deficit required to reach your target weight within the specified time frame.
Calculate Caloric Needs for Muscle Gain
Specify your desired muscle gain goal and duration, and the calculator will provide you with the daily caloric surplus needed to support muscle growth.
Plan Meals Based on Caloric Intake
Use the calculator to determine the optimum distribution of calories across breakfast, lunch, dinner, and snacks to meet your daily caloric target while maintaining a balanced diet.
Adjust Caloric Intake for Physical Activity
Factor in additional calories burned during exercise by entering the type, duration, and intensity of your physical activity to accurately adjust your caloric intake for the day.
Calculate BMR
Calculate your Basal Metabolic Rate (BMR) by entering basic information like age, gender, weight, and height to understand the number of calories required to maintain bodily functions at rest.
Estimate Caloric Surplus/Loss for Maintenance
Input your current weight and target maintenance calories to calculate the daily caloric surplus or deficit needed to sustain your weight with your current activity level.
Adjust Calorie Intake Based on Dietary Restrictions
Specify any dietary restrictions or preferences, such as vegetarian, gluten-free, or lactose-intolerant, to customize the caloric recommendations based on your specific dietary needs.
Share Caloric Calculations with Nutritionist/Trainer
Generate a summary report of your caloric intake calculations to share with your nutritionist or trainer for personalized guidance and feedback on your dietary choices and fitness goals.