Nutrition Calorie Calculator
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 or 2x training)
Male
Female
Your Estimated Daily Calorie Needs:
— kcal
Understanding Your Daily Calorie Needs
Calculating your daily calorie needs is a fundamental step towards managing your weight and overall health. Whether your goal is to lose weight, gain muscle, or simply maintain your current physique, understanding how many calories your body requires is crucial. This calculator estimates your Basal Metabolic Rate (BMR) and then adjusts it based on your activity level to provide a Total Daily Energy Expenditure (TDEE).
The Science Behind the Calculation
This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate formulas for estimating calorie needs. The formula differs slightly for men and women.
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):
Once your BMR is calculated, it's multiplied by an activity factor to estimate your TDEE, which represents the total calories you burn in a day, including all physical activity.
TDEE = BMR × Activity Factor
The activity factors used in this calculator are standard estimations:
- Sedentary: BMR × 1.2
- Lightly Active: BMR × 1.375
- Moderately Active: BMR × 1.55
- Very Active: BMR × 1.725
- Extra Active: BMR × 1.9
How to Use This Calculator:
- Select your Gender: Choose whether you are male or female.
- Enter your Age: Provide your age in years.
- Enter your Weight: Input your current weight in kilograms (kg).
- Enter your Height: Input your current height in centimeters (cm).
- Select your Activity Level: Choose the option that best reflects your typical weekly physical activity.
- Click "Calculate Daily Calories": The calculator will then display your estimated daily calorie needs in kilocalories (kcal).
Important Considerations:
- This calculator provides an estimate. Individual metabolic rates can vary.
- This calculation is for maintaining your current weight. To lose weight, you generally need to consume fewer calories than your TDEE. To gain weight, you need to consume more. A common recommendation for weight loss is a deficit of 500 kcal per day for about 1 lb (0.45 kg) of fat loss per week. For weight gain, a surplus of 250-500 kcal per day is often suggested.
- Consult with a healthcare professional or a registered dietitian for personalized advice, especially if you have specific health conditions or dietary goals.