Use this NIH calorie calculator to find out how many calories you need to consume daily to achieve your weight loss goals.
How to Use the NIH Calorie Calculator for Weight Loss
To use this calculator, fill in your age, gender, height, weight, and activity level from the drop-down options. Once you have completed all fields, click the “Calculate” button. The daily caloric intake necessary to maintain your current weight will appear in the Result field, which is based on NIH guidelines.
How the Calculation Works
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) and then multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE). The Mifflin-St Jeor Equation is as follows:
- For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Your TDEE is then calculated by multiplying your BMR by the activity factor you select.
Limitations
This calculator is an estimate and may not account for all variables, such as muscle mass, medical conditions, and metabolic variations. It is intended for general informational purposes and should not be construed as medical advice. Consult with a healthcare professional for personalized recommendations.
Use Cases for This Calculator
Calculate Daily Calorie Intake
Input your age, weight, height, and activity level to determine the number of calories you should consume daily to achieve your weight loss goals. The calculator considers your basal metabolic rate and activity level to provide an accurate estimate.
Set Weight Loss Goal
Specify your target weight and the time frame in which you want to achieve it. The calculator helps you determine a realistic calorie deficit to reach your desired weight loss goal safely and effectively.
Track Food Calorie Consumption
Log the food items you consume throughout the day and instantly calculate the total calories consumed. Stay accountable and monitor your calorie intake to stay on track with your weight loss journey.
Calculate Calorie Burned Through Exercise
Enter the type and duration of your workout to estimate the calories burned during physical activity. The calculator accounts for different exercises and their intensity levels to provide an accurate calorie expenditure.
Plan Balanced Meals
Use the calorie calculator to create well-balanced meal plans that align with your daily calorie intake goals. Ensure that your meals provide essential nutrients while helping you stay within your calorie budget for weight loss.
Adjust Caloric Intake
Based on your progress, modify your daily calorie intake to continue losing weight at a steady pace. The calculator helps you recalibrate your calorie goals to prevent weight loss plateaus and keep you motivated.
Consult with a Nutritionist
Share the detailed calorie intake information from the calculator with a nutritionist for personalized recommendations. Work with a professional to optimize your diet plan for effective weight loss based on your specific needs.
Monitor Water Consumption
Track your daily water intake and its impact on your weight loss journey. Ensure you stay hydrated and use the calculator to understand how hydration influences your overall health and metabolism.
Calculate Macronutrient Ratios
Determine the ideal macronutrient ratios (protein, carbs, and fats) for your weight loss goals. Use the calculator to adjust your diet to meet these ratios and support your body composition changes.
Stay Motivated with Progress Tracking
Record your weight loss progress and compare it against your initial goals using the calculator. Visualize your achievements and stay motivated to continue making healthy choices to reach your desired weight.