Calculate Calories

Daily Calorie Calculator

Male Female

Sedentary (Office job, little to no 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 (Physical job or 2x training)

Your Daily Caloric Requirements:

Maintain Weight: –

Mild Weight Loss (-0.25kg/week): –

Weight Loss (-0.5kg/week): –

Extreme Weight Loss (-1kg/week): –

function calculateCalories() { var gender = document.getElementById('gender').value; var age = parseFloat(document.getElementById('age').value); var weight = parseFloat(document.getElementById('weight').value); var height = parseFloat(document.getElementById('height').value); var activity = parseFloat(document.getElementById('activity').value); if (isNaN(age) || isNaN(weight) || isNaN(height)) { alert("Please fill in all fields with valid numbers."); return; } var bmr; // 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 tdee = bmr * activity; document.getElementById('maintain-weight').innerText = Math.round(tdee) + " Calories/day"; document.getElementById('mild-loss').innerText = Math.round(tdee – 250) + " Calories/day"; document.getElementById('weight-loss').innerText = Math.round(tdee – 500) + " Calories/day"; document.getElementById('extreme-loss').innerText = Math.round(tdee – 1000) + " Calories/day"; document.getElementById('calorie-results').style.display = 'block'; }

How to Calculate Calories for Weight Management

Understanding your daily caloric needs is the cornerstone of fitness and nutrition. Whether you want to lose weight, gain muscle, or maintain your current physique, everything starts with the energy balance equation: Calories In vs. Calories Out.

What is BMR and TDEE?

To calculate calories accurately, we first determine your Basal Metabolic Rate (BMR). This is the number of calories your body burns at rest just to keep your organs functioning (breathing, heart rate, cell production). We then multiply this by your Total Daily Energy Expenditure (TDEE) factor, which accounts for your physical activity levels throughout the day.

The Science Behind the Calculation

This calculator uses the Mifflin-St Jeor Equation, currently considered the most accurate formula for predicting caloric needs. It factors in your biological sex, age, weight, and height to provide a personalized baseline.

Practical Examples

• Example 1 (Maintenance): A 35-year-old male weighing 85kg at 180cm tall with a sedentary lifestyle requires approximately 2,150 calories daily to maintain his weight.
• Example 2 (Weight Loss): A 28-year-old female weighing 70kg at 165cm tall who exercises 3 times a week (Moderately Active) needs about 2,100 calories for maintenance. To lose 0.5kg per week, she should aim for a "calorie deficit" of roughly 1,600 calories.

How to Use These Results

If your goal is weight loss, you must consume fewer calories than you burn. A deficit of 500 calories per day typically leads to approximately 0.5kg (1 lb) of weight loss per week. Conversely, for weight gain or muscle building, you should aim for a "calorie surplus" by consuming 250 to 500 calories above your maintenance level while performing resistance training.

Note: These calculations are estimates. Individual metabolisms can vary. It is always recommended to consult with a registered dietitian or healthcare provider before starting a significant new diet plan.