Best App to Calculate Calories

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Precision Calorie & Macro Calculator

Calculate your TDEE (Total Daily Energy Expenditure) based on professional fitness app algorithms.

Male Female
Sedentary (Office job, little exercise) Lightly Active (1-3 days/week) Moderately Active (3-5 days/week) Very Active (6-7 days/week) Extra Active (Physical job + intense training)
Your Maintenance Calories
0 kcal

Protein (g)
0
Carbs (g)
0
Fats (g)
0

How to Find the Best App to Calculate Calories

In the modern fitness landscape, tracking your nutrition is the most effective way to reach your body composition goals. Whether you are looking to lose body fat, build lean muscle, or maintain your current weight, understanding the relationship between energy intake and energy expenditure is vital.

The Science: Mifflin-St Jeor Equation

This calculator utilizes the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR) for the general population. The formula calculates the energy your body requires to function at rest, which is then multiplied by your Activity Factor to determine your Total Daily Energy Expenditure (TDEE).

  • Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
  • Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Understanding Your Macronutrient Breakdown

Calories aren't the only thing that matters; the source of those calories (macros) determines how you look and feel. Our calculator uses a balanced 30/40/30 distribution (Protein/Carbohydrates/Fats) which is the industry standard for general health and muscle preservation during weight loss.

Realistic Example

Consider a 35-year-old male weighing 85kg at 180cm tall with a moderately active lifestyle. His BMR would be approximately 1,811 calories. When adjusted for his activity level (3-5 days of exercise), his maintenance calories (TDEE) would be roughly 2,800 kcal per day. To lose weight safely, he would aim for a "deficit" of 500 calories, targeting 2,300 kcal daily.

function calculateCalories() { var gender = document.getElementById('cal_gender').value; var age = parseFloat(document.getElementById('cal_age').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 enter valid numbers for age, weight, and height."); return; } var bmr = 0; if (gender === 'male') { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var tdee = Math.round(bmr * activity); // Display TDEE document.getElementById('tdee_result').innerHTML = tdee + " kcal/day"; document.getElementById('weight_goal_desc').innerHTML = "To lose 0.5kg per week, target " + (tdee – 500) + " kcal. To gain 0.5kg per week, target " + (tdee + 500) + " kcal."; // Calculate Macros (Standard 30/40/30 split) // Protein: 4 cal/g, Carbs: 4 cal/g, Fats: 9 cal/g var proteinGrams = Math.round((tdee * 0.30) / 4); var carbsGrams = Math.round((tdee * 0.40) / 4); var fatsGrams = Math.round((tdee * 0.30) / 9); document.getElementById('macro_protein').innerHTML = proteinGrams + "g"; document.getElementById('macro_carbs').innerHTML = carbsGrams + "g"; document.getElementById('macro_fats').innerHTML = fatsGrams + "g"; document.getElementById('calorie_results').style.display = 'block'; // Scroll to results document.getElementById('calorie_results').scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }

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