This tool calculates your daily calorie needs based on your body metrics and activity level.
How to Use the TBB Calorie Calculator
1. Enter your age in the Age field.
2. Select your gender from the Gender dropdown.
3. Enter your weight in kilograms in the Weight field.
4. Enter your height in centimeters in the Height field.
5. Select your activity level from the Activity Level dropdown.
6. Click the Calculate button to see your estimated calorie needs in the Result field.
How It Calculates
The calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) based on your age, gender, weight, and height. The equation is as follows:
For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)
The BMR is then multiplied by an activity factor to estimate the Total Daily Energy Expenditure (TDEE), which represents the number of calories you need per day to maintain your current weight.
Limitations
This calculator provides an estimate based on standard formulas and may not be accurate for everyone, especially pregnant women, athletes, or individuals with unique health conditions. Always consult a healthcare provider or a registered dietitian for personalized advice.
Use Cases for This Calculator
Calculate daily caloric intake
Enter your age, gender, weight, height, and activity level to determine the number of calories you need to maintain your current weight. The calculator takes into account your BMR and daily activity level to provide an accurate estimate.
Set weight loss goal
If you want to lose weight, input your target weight and timeline to calculate your daily caloric deficit. The calculator will suggest how many calories to consume each day to reach your goal safely and effectively.
Track macronutrient intake
After calculating your daily calorie needs, enter your desired macronutrient ratio (carbs, protein, fats) to see the corresponding grams of each you should aim for in your diet. This feature helps you achieve balanced nutrition.
Estimate calorie burn from exercise
Input the type of exercise, duration, and intensity to estimate the number of calories burned during your workout. This can help you adjust your food intake or workout routine to meet your fitness goals more efficiently.
Calculate basal metabolic rate (BMR)
By entering your age, gender, weight, and height, the calculator determines your BMR, which represents the number of calories your body needs at rest. Understanding your BMR is crucial for planning a healthy diet and exercise regimen.
Adjust caloric intake for weight gain
If you aim to build muscle or gain weight, the calculator allows you to input your target weight gain and timeline. It then provides the daily caloric surplus needed to achieve your desired weight gain in a safe manner.
Compare different activity levels
You can experiment with different activity levels in the calculator to see how daily caloric requirements change based on sedentary, light activity, moderate activity, or active lifestyle settings. This feature helps tailor your diet to your specific energy needs.
Plan meals based on calorie goals
After determining your daily calorie intake, you can use the calculator to create meal plans that align with your caloric goals. Input your favorite foods to check if they fit within your daily calorie budget.
Calculate TDEE (total daily energy expenditure)
By combining BMR with daily activity level, the calculator computes your TDEE, representing the total number of calories you burn each day. Understanding your TDEE is essential for managing your weight and optimizing your nutrition and training routines.
Adjust calorie intake for special diets
If you follow a specific diet like keto, paleo, or vegetarian, you can customize the macronutrient ratio in the calculator to reflect your dietary preferences. This functionality helps you stay on track with your chosen eating plan while meeting your calorie goals.