Calorie Calculator
Calculate your daily calorie needs based on your age, gender, weight, height, and activity level.
Your Results
Weight Goals
| Goal | Calories | Weekly Change |
|---|---|---|
| Weight Loss | 1,624 kcal | -0.5 kg |
| Mild Weight Loss | 1,874 kcal | -0.25 kg |
| Maintenance | 2,124 kcal | 0 |
| Mild Weight Gain | 2,374 kcal | +0.25 kg |
| Weight Gain | 2,624 kcal | +0.5 kg |
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR):
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 Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor:
- Sedentary: BMR × 1.2
- Lightly active: BMR × 1.375
- Moderately active: BMR × 1.55
- Very active: BMR × 1.725
- Extremely active: BMR × 1.9
Macronutrients are the nutrients your body needs in large amounts:
- Carbohydrates: 4 calories per gram. Primary energy source for the body, especially during high-intensity activities.
- Protein: 4 calories per gram. Essential for muscle repair and growth, immune function, and enzyme production.
- Fat: 9 calories per gram. Important for hormone production, vitamin absorption, and cell membrane integrity.
This calculator uses a balanced macronutrient distribution of 40% carbohydrates, 30% protein, and 30% fat. Adjust based on your specific needs and goals.
- A calorie deficit of 500 calories per day should result in approximately 1 pound (0.45 kg) of weight loss per week.
- Gradual weight loss (0.5-1 kg per week) is more sustainable and healthier than rapid weight loss.
- Combine calorie management with regular physical activity for best results.
- Focus on nutrient-dense foods rather than just calorie counting.
- Stay hydrated by drinking plenty of water throughout the day.
- Consult with a healthcare professional before starting any significant diet or exercise program.
How to Use This Calorie Calculator
Our calorie calculator helps you determine your daily calorie needs based on your personal characteristics and goals. Here's how to use it:
- Select your gender.
- Enter your age in years.
- Input your height and weight (you can switch between metric and imperial units).
- Choose your activity level from the dropdown menu.
- Select your goal (weight loss, maintenance, or weight gain).
- View your daily calorie target and macronutrient breakdown.
The calculator will instantly update as you change your inputs, allowing you to see how different factors affect your calorie needs.
Understanding Your Results
The calculator provides several important values:
- BMR (Basal Metabolic Rate): The number of calories your body needs at complete rest just to maintain basic functions like breathing, circulation, and cell production.
- TDEE (Total Daily Energy Expenditure): Your BMR plus additional calories burned through daily activities and exercise.
- Daily Calories: Your recommended daily calorie intake based on your TDEE and selected goal.
- Macronutrients: A suggested breakdown of carbohydrates, protein, and fat to help you achieve your goal while maintaining proper nutrition.
Activity Level Guidelines
| Activity Level | Description | Examples |
|---|---|---|
| Sedentary | Little or no exercise | Office job with no additional physical activity |
| Lightly Active | Light exercise 1-3 days/week | Walking, light gardening, gentle yoga |
| Moderately Active | Moderate exercise 3-5 days/week | Jogging, cycling, recreational sports |
| Very Active | Hard exercise 6-7 days/week | Daily intense workouts, physical job |
| Extremely Active | Very hard exercise, physical job or training twice a day | Professional athletes, construction workers with additional training |
Note: Choose the activity level that best represents your typical week, not just your most active days.
Calorie Deficit and Surplus
Weight management is based on the principle of energy balance:
- Calorie Deficit: Consuming fewer calories than you burn leads to weight loss. A deficit of 500 calories per day typically results in about 1 pound (0.45 kg) of weight loss per week.
- Calorie Maintenance: Consuming the same number of calories as you burn maintains your current weight.
- Calorie Surplus: Consuming more calories than you burn leads to weight gain. A surplus of 500 calories per day typically results in about 1 pound (0.45 kg) of weight gain per week.
For healthy, sustainable results, it's generally recommended to aim for gradual changes (0.5-1 kg per week) rather than rapid weight loss or gain.
Macronutrient Basics
Carbohydrates
Primary energy source for the body and brain.
- 4 calories per gram
- Found in grains, fruits, vegetables, legumes
- Provides glucose for energy
Protein
Essential for building and repairing tissues.
- 4 calories per gram
- Found in meat, fish, eggs, dairy, legumes
- Supports muscle growth and recovery
Fat
Essential for hormone production and nutrient absorption.
- 9 calories per gram
- Found in oils, nuts, seeds, avocados
- Provides long-lasting energy
The calculator suggests a balanced distribution of 40% carbohydrates, 30% protein, and 30% fat. However, optimal macronutrient ratios can vary based on individual factors like activity type, specific health conditions, and personal preferences.