Callrie Calculator

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Advanced Daily Calorie Calculator

Determine your Total Daily Energy Expenditure (TDEE) based on your unique body metrics and activity level.

Male Female
Sedentary (Office job, little exercise) Lightly Active (Exercise 1-3 days/week) Moderately Active (Exercise 3-5 days/week) Very Active (Hard exercise 6-7 days/week) Extra Active (Very hard exercise & physical job)

Your Daily Results

Maintenance
0
kcal/day
Weight Loss
0
kcal/day
Weight Gain
0
kcal/day

How to Use the Calorie Calculator for Weight Management

Understanding your daily caloric intake is the fundamental step in achieving your health and fitness goals. Whether you want to lose weight, maintain your current physique, or build muscle mass, the math starts with your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).

The Science Behind the Calculation

Our calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for estimating calorie needs in healthy adults. This formula calculates your BMR—the number of calories your body burns at rest just to keep vital organs functioning—and then multiplies it by your activity factor.

Defining Your Goals:

  • Maintenance: These are the calories required to stay at your current weight.
  • Weight Loss: This represents a 20% caloric deficit, allowing for sustainable fat loss without muscle wasting.
  • Weight Gain: This represents a 20% caloric surplus, ideal for lean muscle building when paired with resistance training.

Example Scenario

Consider a 30-year-old male, weighing 85kg and standing 180cm tall, who exercises 3 times per week (Moderately Active):

  1. BMR calculation: Approximately 1,850 kcal.
  2. TDEE calculation: 1,850 x 1.55 = 2,867 kcal/day for maintenance.
  3. Weight Loss target: Approximately 2,294 kcal/day.

Key Factors That Influence Calorie Needs

While this calculator provides a highly accurate estimate, individual factors can shift your actual needs. Muscle mass increases metabolic rate because muscle is more metabolically "expensive" to maintain than fat. Additionally, age plays a role as metabolism naturally slows slightly over time due to hormonal changes and muscle loss.

function calculateCalories() { var gender = document.getElementById("calcGender").value; var age = parseFloat(document.getElementById("calcAge").value); var weight = parseFloat(document.getElementById("calcWeight").value); var height = parseFloat(document.getElementById("calcHeight").value); var activity = parseFloat(document.getElementById("calcActivity").value); if (isNaN(age) || isNaN(weight) || isNaN(height)) { alert("Please enter valid numbers for age, weight, and height."); return; } var bmr = 0; // Mifflin-St Jeor Equation if (gender === "male") { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var maintenance = bmr * activity; var loss = maintenance * 0.8; // 20% deficit var gain = maintenance * 1.2; // 20% surplus document.getElementById("resMaintenance").innerHTML = Math.round(maintenance).toLocaleString(); document.getElementById("resLoss").innerHTML = Math.round(loss).toLocaleString(); document.getElementById("resGain").innerHTML = Math.round(gain).toLocaleString(); document.getElementById("calorieResults").style.display = "block"; }

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