Calorie Calculator
Calculate your daily calorie needs for weight maintenance, loss, or gain
Basal Metabolic Rate (BMR):
0 calories
Daily Calorie Needs:
0 calories
Macronutrient Split:
Protein: 0g, Carbs: 0g, Fat: 0g
Recommendation:
Start with balanced meals and regular exercise!
About Daily Calorie Needs
Your daily calorie needs represent the number of calories your body requires to maintain its current weight based on your age, gender, height, weight, and activity level. Understanding this number is the foundation of effective weight management.
How to Use This Calorie Calculator
- Enter your age in years
- Select your gender
- Enter your height and select your preferred unit (cm or feet)
- Enter your weight and select your preferred unit (kg or lbs)
- Select your typical activity level
- Choose your weight goal (maintain, lose, or gain weight)
- Click the calculate button
- View your results including BMR, daily calorie needs, and macronutrient breakdown
Why We Use Calorie Calculator
- Weight management: Determine the right calorie intake for your specific goals
- Nutrition planning: Create effective meal plans based on your energy needs
- Fitness goals: Align your nutrition with your exercise routine
- Health awareness: Understand your body's energy requirements
- Progress tracking: Monitor changes in your metabolic needs over time
Understanding Your Results
| Term | Definition | Importance |
|---|---|---|
| BMR (Basal Metabolic Rate) | Calories your body needs at complete rest | Represents 60-75% of total calorie expenditure |
| TDEE (Total Daily Energy Expenditure) | Total calories burned including activity | Your maintenance calorie level |
| Calorie Deficit | Eating fewer calories than your TDEE | Required for weight loss (typically 500 calories less daily) |
| Calorie Surplus | Eating more calories than your TDEE | Required for weight gain (typically 500 calories more daily) |
| Macronutrients | Protein, carbohydrates, and fats | Essential nutrients that provide energy and support bodily functions |
Activity Level Definitions
Selecting the right activity level is crucial for accurate calculations:
- Sedentary: Little or no exercise, desk job
- Lightly active: Light exercise 1-3 days per week
- Moderately active: Moderate exercise 3-5 days per week
- Very active: Hard exercise 6-7 days per week
- Extremely active: Very hard exercise, physical job, or training twice daily
Healthy Weight Management Guidelines
For sustainable results, follow these evidence-based recommendations:
- Aim for gradual weight change of 0.5-1kg (1-2lbs) per week
- Focus on nutrient-dense foods rather than just counting calories
- Combine dietary changes with regular physical activity
- Prioritize protein intake to preserve muscle mass during weight loss
- Stay hydrated as water supports metabolism and helps control appetite
The Science Behind Our Calculations
Our calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating BMR:
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
We then multiply your BMR by an activity factor to determine your Total Daily Energy Expenditure (TDEE).
Your brain uses approximately 20% of your daily calorie intake despite being only about 2% of your body weight. This makes it the most energy-consuming organ in your body!
Are these calculators really free to use?
Yes, all our calculators are completely free to use with no hidden fees or subscriptions. We believe in providing valuable tools accessible to everyone.
How accurate are the calculations?
Our calculators use industry-standard formulas and algorithms to ensure maximum accuracy. We regularly update our calculators to reflect the latest standards and practices.
Do you store my personal data?
We take privacy seriously. All calculations happen locally in your browser, and we don't store your personal data or calculation inputs on our servers.
Can I request a new calculator?
Absolutely! We're always looking to expand our calculator collection. You can submit your request through our contact form, and we'll consider adding it to our platform.