Calculator Calories

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Scientific Calorie Calculator

Male Female
Sedentary (Little or no exercise) Lightly Active (Exercise 1-3 days/week) Moderately Active (Exercise 3-5 days/week) Very Active (Exercise 6-7 days/week) Extra Active (Hard exercise/physical job)

Your Daily Energy Requirements

Maintain Weight 0 kcal/day
Weight Loss (0.5kg/week) 0 kcal/day
Weight Gain (0.5kg/week) 0 kcal/day
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 (!age || !weight || !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 tdee = bmr * activity; document.getElementById("maintain-cal").innerText = Math.round(tdee).toLocaleString(); document.getElementById("loss-cal").innerText = Math.round(tdee – 500).toLocaleString(); document.getElementById("gain-cal").innerText = Math.round(tdee + 500).toLocaleString(); document.getElementById("results-area").style.display = "block"; }

How Does This Calorie Calculator Work?

This calorie calculator uses the Mifflin-St Jeor Equation, which is currently considered the most accurate method for predicting Basal Metabolic Rate (BMR) in healthy individuals. Your BMR represents the energy your body needs to perform basic life-sustaining functions, such as breathing and circulation, while at rest.

Understanding the Math

To determine your Total Daily Energy Expenditure (TDEE), we take your BMR and multiply it by a Physical Activity Level (PAL) factor:

  • Sedentary: BMR × 1.2
  • Moderately Active: BMR × 1.55
  • Very Active: BMR × 1.725

Example Calculation

Imagine a 30-year-old male weighing 80kg and standing 180cm tall:

  1. BMR Calculation: (10 × 80) + (6.25 × 180) – (5 × 30) + 5 = 1,780 kcal/day.
  2. Activity Adjustment: If he is moderately active (1.55), his maintenance calories are 1,780 × 1.55 = 2,759 calories.
  3. Weight Goal: To lose 0.5kg per week, he would subtract 500 calories, aiming for 2,259 calories daily.

Weight Management Tips

While tracking calories is a powerful tool for weight management, the quality of your food matters just as much as the quantity. Focus on lean proteins, complex carbohydrates, and healthy fats to ensure your body gets the nutrients it needs while in a deficit or surplus. Always consult with a healthcare professional before starting a new diet or intensive exercise program.

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