This tool will help you calculate the calories you need to consume each day.
How to Use the ETD Calorie Calculator
To use this calculator, fill in your age, weight, height, gender, and activity level, then click “Calculate”. The calculator will display the estimated total daily calories you require to maintain your current weight given your level of activity.
How It Calculates the Results
The calculator first computes your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation:
- For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
- For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)
Then, it multiplies the BMR by an activity factor based on your activity level to estimate the total daily calories required:
- Sedentary: BMR × 1.2
- Lightly active: BMR × 1.375
- Moderately active: BMR × 1.55
- Very active: BMR × 1.725
- Extra active: BMR × 1.9
Limitations
This calculator provides an estimate based on average values and standard equations. Individual needs may vary based on a variety of factors not accounted for in this simple calculation, such as muscle mass, metabolic health, and other considerations. For personalized advice, consult with a healthcare provider or a dietitian.
Use Cases for This Calculator
Use Case 1: Calculate Daily Calorie Needs
Enter your age, gender, weight, height, and activity level to determine the number of calories you need per day to maintain your current weight. This will help you plan your meals effectively and stay within your calorie target.
Use Case 2: Track Calorie Intake
Record the foods and beverages you consume throughout the day with their corresponding calorie values. The calculator will sum up your total calorie intake, allowing you to monitor your progress towards your daily calorie goal.
Use Case 3: Calculate Calorie Deficit
Set a target weight and a timeframe to achieve it. The calculator will determine the daily calorie deficit you need to create through diet and exercise to reach your weight loss goal. This information will guide your weight loss journey.
Use Case 4: Determine Macro-nutrient Ratios
Input your desired macronutrient ratios for protein, carbohydrates, and fats. The calculator will display the corresponding calorie amounts for each macronutrient, helping you plan a balanced diet based on your nutritional preferences.
Use Case 5: Estimate Calorie Burn
Select an exercise or physical activity from the list and input its duration to estimate the calories burned during that activity. This feature helps you incorporate calorie burn into your overall daily energy expenditure.
Use Case 6: Adjust Calorie Needs for Weight Gain
If your goal is to gain weight, input your target weight gain per week. The calculator will adjust your daily calorie needs to support gradual weight gain, ensuring you consume enough calories to meet your goals.
Use Case 7: Plan Calorie Distribution
Divide your total daily calorie intake into meals and snacks based on your preferences. The calculator will show you the calorie amounts for each meal, helping you create a well-balanced and satisfying daily eating plan.
Use Case 8: Calculate Caloric Surplus
Specify your target surplus calories per day to support muscle building or weight gain. The calculator will determine your daily calorie intake to achieve the desired surplus, providing a clear guideline for your nutrition plan.
Use Case 9: Monitor Weight Loss Progress
Enter your current weight, goal weight, and target date to track your weight loss progress. The calculator will show your estimated calorie deficit and daily calorie intake, helping you stay on track towards reaching your desired weight.
Use Case 10: Calculate Basal Metabolic Rate (BMR)
Input your age, gender, weight, and height to calculate your BMR, which represents the calories your body needs for basic functions at rest. Understanding your BMR helps you tailor your calorie intake for weight maintenance, loss, or gain.