This tool calculates the calories you burn during rest based on your personal information.
How to Use the Calorie Calculator
To use the calorie calculator, fill in your age, weight, height, gender, and activity level. Then click the “Calculate” button to see your daily calorie needs.
How the Calculator Works
This calculator uses the Harris-Benedict equation to estimate your total daily energy expenditure (TDEE), which is the number of calories you need to maintain your current weight. It considers your Basal Metabolic Rate (BMR) and multiplies it by your activity level.
The BMR is calculated differently for men and women:
- For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age)
- For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age)
The result is then multiplied by your activity level to get the TDEE.
Limitations
This calculator provides an estimate of your calorie needs. Individual differences such as muscle mass, health conditions, and metabolism variations are not accounted for. Always consult with healthcare providers for personalized advice.
Use Cases for This Calculator
Use Case 1: Calculate Daily Caloric Intake
Want to know how many calories you should consume each day to maintain your weight? Simply input your age, gender, weight, height, and activity level into the calculator to get an estimate of your daily caloric needs.
Use Case 2: Determine Caloric Deficit for Weight Loss
If you’re looking to shed some pounds, use the calculator to figure out how many calories you need to cut from your daily intake to achieve your weight loss goal. Set a realistic target and let the calculator do the math for you.
Use Case 3: Plan Caloric Surplus for Muscle Gain
Are you trying to bulk up and build muscle mass? Input your information and fitness goals to calculate the surplus calories you should consume daily to support muscle growth while minimizing fat gain.
Use Case 4: Track Caloric Intake for Weight Management
Use the calculator to monitor your daily calorie intake and ensure you’re staying within your recommended range. Keep yourself accountable and make adjustments as needed to reach and maintain your desired weight.
Use Case 5: Adjust Caloric Intake for Different Goals
Whether you want to lose fat, gain muscle, or maintain your current weight, the calculator allows you to quickly determine the right caloric intake for each goal. Stay flexible and adjust your calories as your objectives change.
Use Case 6: Calculate Macronutrient Requirements
Once you have your total daily calories, use the calculator to breakdown your macronutrient needs based on your desired protein, fat, and carbohydrate ratios. Achieve better results by optimizing your macronutrient intake.
Use Case 7: Determine Caloric Needs for Physical Activity
If you’re an athlete or highly active individual, you can input your specific exercise routine and intensity level to calculate the additional calories needed to support your active lifestyle. Fine-tune your intake for peak performance.
Use Case 8: Set Caloric Goals for Special Diets
Following a specific diet like keto, paleo, or vegan? Use the calculator to tailor your caloric goals to fit your dietary preferences and restrictions. Ensure you’re meeting your nutritional needs while sticking to your chosen eating plan.
Use Case 9: Compare Caloric Requirements Over Time
Track your caloric needs over weeks or months to see patterns and make adjustments to your diet and exercise routine. Use the calculator as a tool for long-term planning and progress monitoring.
Use Case 10: Share Caloric Calculations with Others
Working with a nutritionist, trainer, or fitness buddy? Share your calculated caloric needs directly from the calculator for collaborative planning and support. Stay on the same page and work towards your health and fitness goals together.