Calorie Calculator
Estimate daily calorie needs to maintain, lose, or gain weight.
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Your Personal Energy Budget
Our Calorie Calculator provides a scientific estimate of your daily calorie needs. It first calculates your Basal Metabolic Rate (BMR)—the calories your body burns at rest—and then adjusts that number based on your daily activity level. This gives you a target for weight maintenance, as well as estimates for mild and standard weight loss or gain.
The Formulas Explained
- Basal Metabolic Rate (BMR) via Mifflin-St Jeor Equation:
- For Men:
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age + 5 - For Women:
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age - 161
- For Men:
- Total Daily Energy Expenditure (TDEE):
TDEE (Maintenance Calories) = BMR * Activity Multiplier- Activity multipliers range from 1.2 (sedentary) to 1.9 (extra active).
How to Use the Calculator
- Enter your age, gender, height, and weight.
- Select your daily activity level from the dropdown menu.
- The calculator will provide estimated daily calorie targets to maintain your current weight, as well as targets for mild weight loss (0.5 lb/week), standard weight loss (1 lb/week), and weight gain.
Real-World Example
A 30-year-old female is 165cm tall, weighs 60kg, and is lightly active (exercises 1-3 days/week, activity multiplier ≈ 1.375).
- BMR: (10 * 60) + (6.25 * 165) - (5 * 30) - 161 = 600 + 1031.25 - 150 - 161 = 1320 calories
- Maintenance Calories: 1320 * 1.375 ≈ 1815 calories/day
- Weight Loss (1 lb/week): 1815 - 500 = 1315 calories/day
Frequently Asked Questions (FAQ)
- Is this calculator accurate? The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas. However, it's still an estimate. Individual metabolisms can vary.
- What do the weight loss/gain numbers mean? A general rule is that a calorie deficit or surplus of 500 calories per day leads to approximately 1 pound of weight loss or gain per week.
- Should I ever eat below my BMR? It is generally not recommended to consume fewer calories than your BMR for extended periods without medical supervision, as it can be difficult to get essential nutrients and may slow your metabolism.