Calorie Calorie Calculator

Daily Calorie Intake Calculator

Male Female

Sedentary (office job, little exercise) Lightly Active (light exercise 1-3 days/week) Moderately Active (moderate exercise 3-5 days/week) Very Active (hard exercise 6-7 days/week) Extra Active (very hard exercise, physical job)

Your Daily Energy Requirements:

Maintain Weight: –

Mild Weight Loss (-0.25kg/week): –

Weight Loss (-0.5kg/week): –

Weight Gain (+0.5kg/week): –

function calculateCalories() { var age = parseFloat(document.getElementById('cal_age').value); var gender = document.getElementById('cal_gender').value; var weight = parseFloat(document.getElementById('cal_weight').value); var height = parseFloat(document.getElementById('cal_height').value); var activity = parseFloat(document.getElementById('cal_activity').value); if (isNaN(age) || isNaN(weight) || isNaN(height)) { alert('Please fill in all fields with valid numbers.'); return; } var bmr; if (gender === 'male') { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var maintenance = Math.round(bmr * activity); document.getElementById('res_maintain').innerHTML = maintenance + " kcal/day"; document.getElementById('res_mild_loss').innerHTML = (maintenance – 250) + " kcal/day"; document.getElementById('res_loss').innerHTML = (maintenance – 500) + " kcal/day"; document.getElementById('res_gain').innerHTML = (maintenance + 500) + " kcal/day"; document.getElementById('cal_results').style.display = 'block'; }

---

How Does the Calorie Calculator Work?

The Calorie Calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate method for estimating Basal Metabolic Rate (BMR). This represents the number of calories your body burns at rest to maintain vital functions like breathing and circulation.

To determine your Total Daily Energy Expenditure (TDEE), the calculator takes your BMR and multiplies it by an activity factor based on how much you move during the day. This provides a roadmap for achieving specific weight goals.

Understanding Activity Levels

• Sedentary: Little to no exercise; most office jobs.
• Lightly Active: Light exercise or sports 1-3 days per week.
• Moderately Active: Moderate exercise or sports 3-5 days per week.
• Very Active: Intense exercise or sports 6-7 days per week.
• Extra Active: Very intensive daily exercise and a physical job (e.g., construction).

Practical Example

Consider a 35-year-old male who weighs 85kg and is 180cm tall with a moderately active lifestyle:

1. BMR Calculation: (10 × 85) + (6.25 × 180) – (5 × 35) + 5 = 1,805 calories.
2. TDEE Calculation: 1,805 × 1.55 (activity factor) = 2,798 calories per day.
3. Weight Loss: To lose 0.5kg per week, he would target roughly 2,298 calories (a 500-calorie deficit).

Frequently Asked Questions

Is the calorie count exact?

No, it is an estimate. Metabolism varies based on muscle mass, genetics, and hormonal health. Use these numbers as a starting point and adjust based on your progress.

How many calories should I eat to lose weight?

A safe and sustainable rate of weight loss is usually achieved by consuming 500 calories fewer than your maintenance level, which typically results in a loss of 0.5kg (1lb) per week.

What is the minimum amount of calories I should eat?

It is generally recommended that women do not consume fewer than 1,200 calories and men no fewer than 1,500 calories per day without medical supervision to ensure proper nutrient intake.