Use this tool to quickly calculate your daily calorie needs based on your physical activity level.
How to use this calculator:
- Select your sex.
- Enter your age in years.
- Enter your weight in kilograms.
- Enter your height in centimeters.
- Select your activity level from the dropdown menu.
- Click the “Calculate” button to get your daily calorie requirement.
How it calculates:
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is the amount of energy expended per day at rest, and then multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE).
- 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
The result is then multiplied by the activity factor to get the TDEE:
- Sedentary (little or no exercise): BMR * 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR * 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR * 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR * 1.725
- Super active (very hard exercise/sports & a physical job): BMR * 1.9
Limitations:
This calculator provides an estimate based on standard formulas, but individual calorie needs can vary. For a more personalized assessment, consider consulting with a healthcare or nutrition professional.
Use Cases for This Calculator
Calculating Daily Calorie Intake
Enter your age, gender, height, weight, and activity level to determine the number of calories you need to maintain your current weight. This information can help you plan your meals and snacks accordingly to achieve your nutritional goals.
Tracking Calorie Burn During Exercise
Input the type of exercise, duration, and intensity to estimate the number of calories burned during your workout. This feature can help you monitor your progress and adjust your exercise routine for optimal calorie expenditure.
Setting Weight Loss Goals
Set a target weight and timeframe to see the daily calorie deficit required to reach your goal. Use this information to create a personalized meal plan and exercise regimen that aligns with your weight loss objectives.
Monitoring Caloric Surplus for Muscle Gain
Specify your desired muscle gain targets and track your daily calorie surplus to support muscle growth. Adjust your protein and nutrient intake based on the calculated surplus to maximize your strength training results.
Calculating Macronutrient Requirements
Input your daily calorie intake to determine the recommended macronutrient distribution for protein, carbohydrates, and fats. Use this breakdown to plan balanced meals that support your fitness goals and overall health.
Planning Balanced Meals
Use the calorie calculator to input the food items you plan to eat for a meal and ensure they align with your daily calorie and macronutrient targets. This feature can help you make informed decisions about portion sizes and nutrient composition for each meal.
Estimating Caloric Intake for Weight Maintenance
Input your current weight and activity level to calculate the number of calories needed to maintain your current weight. This information can serve as a baseline for managing your daily food intake and energy expenditure.
Comparing Caloric Requirements for Different Goals
Compare the calculated calorie needs for weight maintenance, weight loss, and muscle gain to understand the differences in nutritional requirements for each goal. Use this comparison to tailor your dietary choices and fitness routine to reflect your specific objectives.
Adjusting Calorie Intake Based on Lifestyle Changes
Update your profile with any changes in your age, weight, or activity level to recalculate your daily calorie needs. Stay flexible with your nutritional planning by adjusting your caloric intake to align with your current lifestyle and fitness ambitions.
Evaluating Nutritional Choices for Optimal Health
Analyze the nutritional information of various foods and meals to make informed decisions about your dietary habits. Use the calorie calculator to assess the impact of different food choices on your daily calorie intake and overall nutritional balance.