body {
font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
background-color: #f8f9fa;
color: #333;
line-height: 1.6;
margin: 0;
padding: 20px;
}
.loan-calc-container {
max-width: 800px;
margin: 30px auto;
background-color: #ffffff;
padding: 30px;
border-radius: 8px;
box-shadow: 0 4px 12px rgba(0, 0, 0, 0.08);
}
h1, h2 {
color: #004a99;
text-align: center;
margin-bottom: 20px;
}
.input-group {
margin-bottom: 20px;
display: flex;
flex-wrap: wrap;
align-items: center;
gap: 10px;
}
.input-group label {
flex: 0 0 180px; /* Fixed width for labels */
font-weight: 600;
color: #004a99;
margin-right: 10px;
text-align: right;
}
.input-group input[type="number"],
.input-group select {
flex: 1 1 200px; /* Flexible width for inputs */
padding: 10px;
border: 1px solid #ccc;
border-radius: 4px;
box-sizing: border-box;
font-size: 1rem;
}
button {
display: block;
width: 100%;
padding: 12px 20px;
background-color: #004a99;
color: white;
border: none;
border-radius: 4px;
font-size: 1.1rem;
cursor: pointer;
transition: background-color 0.3s ease;
margin-top: 10px;
}
button:hover {
background-color: #003366;
}
#result {
margin-top: 30px;
padding: 20px;
background-color: #e7f3ff;
border: 1px solid #cce0ff;
border-radius: 4px;
text-align: center;
}
#result h3 {
margin-top: 0;
color: #004a99;
font-size: 1.3rem;
}
#calculatedCalories {
font-size: 2.5rem;
font-weight: bold;
color: #28a745;
display: block;
margin-top: 10px;
}
.article-content {
margin-top: 40px;
padding-top: 20px;
border-top: 1px solid #eee;
}
.article-content h2 {
text-align: left;
color: #004a99;
}
.article-content p, .article-content ul {
margin-bottom: 15px;
color: #555;
}
.article-content ul {
padding-left: 20px;
}
.article-content li {
margin-bottom: 8px;
}
@media (max-width: 600px) {
.input-group {
flex-direction: column;
align-items: stretch;
}
.input-group label {
text-align: left;
margin-right: 0;
margin-bottom: 5px;
flex-basis: auto;
}
.input-group input[type="number"],
.input-group select {
width: 100%;
}
}
Understanding Your Daily Calorie Needs
Calculating your daily calorie needs is a fundamental step in managing your weight, whether your goal is to lose, maintain, or gain. This involves understanding your Basal Metabolic Rate (BMR) and adjusting it based on your activity level.
What is Basal Metabolic Rate (BMR)?
BMR is the minimum number of calories your body needs to perform basic life-sustaining functions at rest. This includes breathing, circulation, cell production, and hormone regulation. Factors influencing BMR include age, sex, weight, and height.
The Mifflin-St Jeor Equation
The Mifflin-St Jeor equation is widely considered one of the most accurate formulas for calculating BMR. The formulas are:
- 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
This calculator uses the Mifflin-St Jeor equation to determine your BMR.
Total Daily Energy Expenditure (TDEE)
Your BMR only accounts for resting calories. To find your total daily calorie needs (TDEE), we multiply your BMR by an activity factor that reflects your lifestyle:
- Sedentary: BMR x 1.2 (little or no exercise)
- Lightly Active: BMR x 1.375 (light exercise/sports 1-3 days/week)
- Moderately Active: BMR x 1.55 (moderate exercise/sports 3-5 days/week)
- Very Active: BMR x 1.725 (hard exercise/sports 6-7 days a week)
- Extra Active: BMR x 1.9 (very hard exercise/sports & physical job or 2x training)
The result from this calculator estimates your TDEE, which is the number of calories you need to consume daily to maintain your current weight.
How to Use This Calculator
Enter your current weight in kilograms, height in centimeters, age in years, select your gender, and choose the activity level that best describes your lifestyle. The calculator will then provide an estimate of your daily calorie needs in kilocalories (kcal) per day.
Weight Management
- To Lose Weight: Consume fewer calories than your TDEE. A deficit of 500-1000 kcal per day typically leads to a loss of 1-2 pounds per week.
- To Gain Weight: Consume more calories than your TDEE. A surplus of 250-500 kcal per day can lead to a gain of 0.5-1 pound per week.
- To Maintain Weight: Consume calories equal to your TDEE.
Remember, this is an estimate. Individual metabolisms can vary. For personalized advice, consult with a healthcare professional or a registered dietitian.
function calculateBMR() {
var weight = parseFloat(document.getElementById("weight").value);
var height = parseFloat(document.getElementById("height").value);
var age = parseFloat(document.getElementById("age").value);
var gender = document.getElementById("gender").value;
var activityLevel = parseFloat(document.getElementById("activityLevel").value);
var bmr = 0;
// Validate inputs
if (isNaN(weight) || weight <= 0 ||
isNaN(height) || height <= 0 ||
isNaN(age) || age <= 0 ||
isNaN(activityLevel) || activityLevel <= 0) {
document.getElementById("calculatedCalories").textContent = "Invalid Input";
document.getElementById("calorieUnit").textContent = "";
return;
}
// Calculate BMR using Mifflin-St Jeor equation
if (gender === "male") {
bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5;
} else { // female
bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161;
}
// Calculate TDEE
var tdee = bmr * activityLevel;
document.getElementById("calculatedCalories").textContent = tdee.toFixed(0);
document.getElementById("calorieUnit").textContent = "kcal/day";
}