Calorie Calculator
Estimate your daily calorie needs for maintaining, losing, or gaining weight.
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Determine Your Daily Calorie Needs
Our Calorie Calculator estimates the number of calories you need each day to maintain, lose, or gain weight, based on your age, gender, height, weight, and activity level.
What is a Calorie Calculator?
A Calorie Calculator is a health and fitness tool that estimates your Total Daily Energy Expenditure (TDEE)—the total number of calories your body burns in a 24-hour period. By understanding your TDEE, you can set specific calorie intake goals to achieve your desired body weight, whether that involves losing fat, gaining muscle, or maintaining your current weight.
How It Works: BMR and TDEE Formulas
The calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas for estimating your Basal Metabolic Rate (BMR), and then multiplies it by an activity factor to find your TDEE.
1. BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + (5 for men / -161 for women)
2. TDEE (Maintenance Calories) = BMR × Activity Multiplier
Interpreting Your Calorie Targets
The main result is your **Maintenance Calories**, the number of calories you need to eat daily to stay at your current weight. The calculator also provides targets for weight loss and weight gain, which are typically a 300-500 calorie deficit or surplus, respectively.
Frequently Asked Questions
How do you calculate your daily calorie needs?
Your daily calorie needs are calculated by first determining your Basal Metabolic Rate (BMR)—the calories your body burns at rest—and then multiplying it by an activity factor. This gives you your Total Daily Energy Expenditure (TDEE), which is the number of calories needed to maintain your current weight.
How many calories should I eat to lose weight?
To lose weight, you need to be in a caloric deficit, meaning you burn more calories than you consume. A safe and sustainable deficit is typically 300-500 calories per day below your maintenance (TDEE) level, which results in about 1 pound of weight loss per week. Our calculator provides targets for different weight loss goals.
What is a BMR?
BMR, or Basal Metabolic Rate, is the number of calories your body needs to perform its most basic, life-sustaining functions, such as breathing, circulation, and cell production, while at complete rest.
Is it okay to eat below my BMR?
It is generally not recommended to consistently eat below your BMR. Doing so can slow down your metabolism, lead to muscle loss, and cause nutrient deficiencies. It's better to create a caloric deficit through a combination of diet and exercise.
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