This tool helps you quickly estimate how many calories you burn during various activities.
OSM Calorie Calculator
How the OSM Calorie Calculator Works
This OSM Calorie Calculator uses the Mifflin-St Jeor Equation to estimate your basal metabolic rate (BMR) and then applies an activity factor to determine your total daily calorie needs.
Using the Calculator
- Enter your age in years.
- Select your gender.
- Enter your weight in kilograms.
- Enter your height in centimeters.
- Select your activity level from the dropdown menu.
- Press the “Calculate” button to see your estimated daily calorie needs.
About the Calculation
The Mifflin-St Jeor Equation for BMR is as follows:
- For men: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (y) + 5
- For women: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (y) – 161
An activity factor is applied to this BMR to estimate total daily calorie needs:
- 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
- Active (hard exercise/sports 6-7 days a week): BMR * 1.725
- Very active (very hard exercise/physical job): BMR * 1.9
Limitations
While this calculator provides a good estimation of your daily calorie needs, it has its limitations. It does not take into account factors such as muscle mass, medical conditions, or specific fitness goals. Always consult with a healthcare provider for personalized health advice.
Use Cases for This Calculator
Calculate Daily Calorie Intake
Enter your age, gender, weight, height, activity level, and goal to get an estimate of how many calories you should consume every day to maintain, lose, or gain weight.
Track Calorie Consumption
Input the food items you consume throughout the day along with their quantities to accurately track your calorie intake and maintain your target calorie goals.
Calculate Calorie Burn
Enter the type and duration of your exercise to estimate the number of calories you’ve burned, helping you monitor your fitness progress and stay motivated.
Plan Meals Based on Calorie Goals
Set your daily calorie target and plan your meals accordingly by balancing macronutrients, ensuring you meet your nutritional needs while staying within your calorie limits.
Adjust Caloric Intake for Weight Goals
Calculate the calorie deficit or surplus needed to reach your target weight within a specified time frame, providing a clear roadmap for your weight loss or gain journey.
Estimate Caloric Needs for Special Diets
Input specific dietary requirements such as vegan, keto, or gluten-free to tailor your calorie calculations according to your unique nutritional preferences and restrictions.
Analyze Nutrient Distribution
View a breakdown of your calorie intake by macronutrients (carbs, fats, proteins) to optimize your diet for improved energy levels, muscle gain, or weight loss.
Monitor Water Intake Alongside Calories
Track your daily water consumption in addition to calories to ensure you stay hydrated and maintain overall health and well-being while managing your calorie intake.
Compare Caloric Content of Different Foods
Compare the calorie content of various food options to make informed choices about your diet, helping you select low-calorie alternatives for healthier meals.
Educate Users on Caloric Awareness
Provide educational content on the importance of calorie awareness, portion control, and mindful eating habits to empower users in making informed decisions about their health and nutrition.