Our calorie calculator helps you determine your daily calorie needs based on your personal information.
How to Use the Weight Loss Calorie Calculator
1. Select your Gender.
2. Enter your Age in years.
3. Enter your Weight in kilograms.
4. Enter your Height in centimeters.
5. Select your Activity Level from the drop-down menu.
6. Click the Calculate button to see your results.
How It Calculates the Results
The calculator uses the Harris-Benedict equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to maintain basic physiological functions at rest. It adjusts this number based on your activity level to estimate your Total Daily Energy Expenditure (TDEE), which represents the number of calories you need to maintain your current weight. It then subtracts a certain number of calories to create a calorie deficit, promoting weight loss. The standard deficit is 500 calories per day, which is estimated to result in a loss of about 0.45 kilograms (1 pound) per week.
Limitations
This calculator provides estimates and can be used as a guideline, but individual variations can be significant. Factors such as muscle mass, metabolic rate variations, and other health conditions can affect actual calorie needs. Consult with a healthcare provider for personalized advice.
Use Cases for This Calculator
Calculate Daily Calorie Intake
Enter your weight, height, age, gender, and activity level to determine your recommended daily calorie intake for maintaining your current weight.
Track Calorie Deficit for Weight Loss
Set a target weight and amount of time, then input your daily calorie intake to see the recommended calorie deficit needed to achieve your goal weight.
Estimate Calorie Burn for Exercise
Select a physical activity from the dropdown menu and input the duration to estimate the number of calories you are burning during your workout.
Calculate Caloric Needs for Muscle Gain
Provide your current weight, height, age, and desired muscle gain goal to determine the recommended daily calorie intake to support muscle growth.
Find Calorie Surplus for Bulking
Specify your target weight and duration for bulking, then input your daily calorie intake to calculate the surplus needed to achieve your muscle mass goals.
Determine BMR (Basal Metabolic Rate)
Enter your weight, height, age, and gender to calculate your BMR, which represents the number of calories your body needs to function at rest.
Adjust Caloric Intake for Weight Maintenance
Based on your current weight, height, age, and activity level, adjust your daily calorie intake to maintain your weight effectively.
Calculate Macronutrient Ratios
Input your daily calorie intake and specify your preferred macronutrient ratio (carbs, proteins, fats) to determine the grams of each macronutrient you should consume.
Track Water Intake Linked to Caloric Intake
Input your daily caloric intake and see the recommended amount of water you should consume daily, based on your energy expenditure.
Plan Cheat Meals Within Caloric Goal
Set a weekly caloric budget and input the calories in your planned cheat meal to ensure it fits within your overall caloric goal and does not hinder your progress.