Estimate your daily caloric needs based on your activity level.
Male
Female
Sedentary (little or no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/sports & physical job)
Your Estimated Daily Caloric Needs:
— kcal
Understanding Your Daily Caloric Needs
The Caloria Calculator estimates the number of calories your body needs per day to maintain its current weight. This is often referred to as Total Daily Energy Expenditure (TDEE). Understanding your TDEE is fundamental for managing your weight, whether your goal is to lose, gain, or maintain it.
The calculation is based on the Mifflin-St Jeor equation, which is widely considered one of the most accurate methods for estimating Basal Metabolic Rate (BMR) – the calories your body burns at rest. The BMR is then multiplied by an activity factor to account for the calories burned through daily physical activity.
The Math Behind the Calculator
Basal Metabolic Rate (BMR) Calculation:
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
Total Daily Energy Expenditure (TDEE) Calculation:
TDEE = BMR × Activity Level Factor
The Activity Level Factors used in this calculator are standard multipliers:
1.2: Sedentary (little or no exercise)
1.375: Lightly Active (light exercise/sports 1-3 days/week)
1.55: Moderately Active (moderate exercise/sports 3-5 days/week)
1.725: Very Active (hard exercise/sports 6-7 days a week)
1.9: Extra Active (very hard exercise/sports & physical job)
How to Use the Caloria Calculator
To get an accurate estimate, input your current weight in kilograms (kg), height in centimeters (cm), age in years, select your gender, and choose the activity level that best describes your lifestyle. The calculator will then provide your estimated daily caloric needs in kilocalories (kcal).
Example Calculation
Let's consider a 35-year-old male who weighs 80 kg, is 180 cm tall, and is moderately active (exercises 3-5 days a week).
Calculate TDEE:
Activity Level Factor for Moderately Active = 1.55
TDEE = 1755 × 1.55
TDEE = 2720.25 kcal
Therefore, this individual would need approximately 2720 kcal per day to maintain their current weight.
Important Considerations
This calculator provides an estimate. Individual metabolic rates can vary due to genetics, body composition (muscle mass vs. fat mass), hormonal factors, and other health conditions. For personalized dietary advice and weight management strategies, it is always recommended to consult with a healthcare professional or a registered dietitian.
function calculateCalories() {
var weight = document.getElementById("weight").value;
var height = document.getElementById("height").value;
var age = document.getElementById("age").value;
var gender = document.getElementById("gender").value;
var activityLevel = document.getElementById("activityLevel").value;
var resultValueElement = document.getElementById("result-value");
// Validate inputs
if (weight === "" || height === "" || age === "" || isNaN(weight) || isNaN(height) || isNaN(age) || weight <= 0 || height <= 0 || age <= 0) {
resultValueElement.innerHTML = "Invalid input";
resultValueElement.style.color = "#dc3545";
return;
}
var weightNum = parseFloat(weight);
var heightNum = parseFloat(height);
var ageNum = parseFloat(age);
var activityLevelNum = parseFloat(activityLevel);
var bmr = 0;
// Calculate BMR using Mifflin-St Jeor equation
if (gender === "male") {
bmr = (10 * weightNum) + (6.25 * heightNum) – (5 * ageNum) + 5;
} else { // female
bmr = (10 * weightNum) + (6.25 * heightNum) – (5 * ageNum) – 161;
}
// Calculate TDEE
var tdee = bmr * activityLevelNum;
// Display result
resultValueElement.innerHTML = Math.round(tdee) + " kcal";
resultValueElement.style.color = "#28a745"; // Success Green
}