This tool helps you estimate the calories you need daily based on your personal information.
How to Use the Calorie Calculator
To use this calorie calculator, please enter your age, gender, weight in kilograms, height in centimeters, and select your activity level. Click the “Calculate” button to find out your daily calorie needs.
How the Calorie Calculator Works
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), and multiplies your BMR by your selected activity factor to estimate your Total Daily Energy Expenditure (TDEE).
- For men: BMR = (10 × weight) + (6.25 × height) – (5 × age) + 5
- For women: BMR = (10 × weight) + (6.25 × height) – (5 × age) – 161
Then, TDEE = BMR × Activity Level.
Limitations
Please note that this calculator provides an estimate of your daily calorie needs. Actual calorie needs may vary based on other factors such as muscle mass, metabolism, and unique individual health conditions. Always consult with a healthcare provider for personalized advice.
Use Cases for This Calculator
1. Calculate Daily Caloric Intake
Enter your age, gender, weight, height, and activity level to determine the number of calories you need each day to maintain, lose, or gain weight. The calculator factors in your basal metabolic rate (BMR) and activity level to provide an accurate estimation.
2. Plan Meals for Weight Loss
If you have a weight loss goal, input your desired calorie deficit to calculate the daily calorie intake needed to achieve it. Use the results to plan balanced meals within your calorie budget to support your weight loss journey.
3. Track Caloric Burn
Estimate the number of calories burned during various exercises and physical activities by entering the duration and intensity. This feature helps you track your caloric expenditure during workouts and adjust your fitness routine accordingly.
4. Determine Macro-Nutrient Needs
After calculating your daily calorie requirements, find out the recommended breakdown of macronutrients (carbohydrates, proteins, fats) based on your fitness goals and dietary preferences. Adjust the ratio to meet your specific nutritional needs.
5. Compare Food Choices
Enter the calorie content of different food items to compare their nutritional value and make informed choices. This functionality is helpful for selecting healthier options, managing portion sizes, and maintaining a balanced diet.
6. Monitor Weight Gain Progress
Input your current weight, goal weight, and desired timeline to gain weight steadily and healthily. The calculator will suggest the daily calorie surplus required to reach your goal, allowing you to track your progress effectively.
7. Calculate Basal Metabolic Rate
To understand your body’s basic energy needs at rest, enter your biological parameters like age, gender, weight, and height. This calculation helps you grasp the minimum calories required for essential bodily functions.
8. Adjust Caloric Intake for Muscle Gain
If your goal is to build muscle, input your activity level and desired rate of weight gain. The calculator will recommend the optimal daily calorie surplus and protein intake essential for muscle growth and recovery.
9. Estimate Caloric Needs for Specific Activities
Whether you’re training for a marathon or planning a hike, input the duration and type of activity to determine the additional calories needed to support your performance. This feature aids in fueling your body adequately for exercise.
10. Set Caloric Limits for Maintenance
If you aim to maintain your current weight, input your physical attributes and activity level to calculate the daily caloric intake needed for weight maintenance. Use this information to establish a balanced diet that aligns with your lifestyle.