This tool helps you calculate your daily calorie needs based on your personal information and lifestyle.
How to Use the MyPlate Calorie Calculator
Enter your age, gender, weight in kilograms, height in centimeters, and select your activity level from the dropdown menu. Click the “Calculate” button to see your daily calorie needs.
How It Calculates
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to perform basic, life-sustaining functions. It then multiplies your BMR by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), which is the number of calories you need to maintain your current weight based on your physical activity level.
Activity Levels
- Sedentary: Little or no exercise
- Lightly active: Light exercise or sports 1-3 days a week
- Moderately active: Moderate exercise or sports 3-5 days a week
- Very active: Hard exercise or sports 6-7 days a week
- Super active: Very hard exercise or sports and a physical job
Limitations
This calculator provides an estimate of your daily calorie needs. Individual calorie requirements can vary based on a variety of factors that are not accounted for in this calculator, such as muscle mass, metabolic health, medical conditions, and more.
Consult with a healthcare provider or nutritionist for personalized dietary advice.
Use Cases for This Calculator
Calculate Daily Calorie Intake
Enter your age, gender, weight, height, and activity level to determine the number of calories you should consume per day for maintaining, losing, or gaining weight based on the MyPlate guidelines.
Track Macronutrient Intake
Input your daily protein, fat, and carbohydrate intake to ensure they align with MyPlate recommendations for a balanced diet, helping you achieve your health and fitness goals efficiently.
Analyze Meal Nutritional Value
Enter the components of your meal such as protein, fat, carbs, and fiber to assess its nutritional value, ensuring it adheres to MyPlate’s guidelines and supports your overall well-being.
Plan Caloric Distribution
Set targets for the percentage of calories to be consumed from each macronutrient (protein, fat, carbs) with the calculator providing the corresponding grams needed to meet your goals as per MyPlate.
Adjust Portions for Weight Management
Adjust your portion sizes of different food groups such as fruits, vegetables, grains, protein, and dairy to maintain a healthy weight or achieve weight loss through a balanced intake based on MyPlate recommendations.
Monitor Water Intake
Track your daily water intake and calculate the recommended amount based on your body weight to stay adequately hydrated, supporting digestion, metabolism, and overall health as per MyPlate guidelines.
Evaluate Nutritional Gaps
Identify any nutritional deficiencies by comparing your actual daily food intake with the recommended intake, helping you bridge the gaps by adjusting your diet to meet the MyPlate guidelines.
Customize Macronutrient Ratios
Customize the ratios of protein, fat, and carbohydrates in your diet to align with your specific dietary preferences or requirements, ensuring you maintain a balanced and healthy intake according to MyPlate standards.
Assess Nutrient Density
Analyze the nutrient density of your meals by inputting the ingredients to understand the quality of the nutrients you are consuming, helping you make informed choices for a healthier diet as per the MyPlate recommendations.
Set Fitness Goals
Define your fitness goals such as muscle gain, weight loss, or athletic performance, and use the MyPlate calorie calculator to plan your daily caloric intake and macronutrient distribution to support these objectives effectively.