MyPlate Calorie Calculator
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: 700px;
margin: 30px auto;
background-color: #ffffff;
padding: 30px;
border-radius: 8px;
box-shadow: 0 4px 15px rgba(0, 74, 153, 0.1);
}
h1, h2 {
color: #004a99;
text-align: center;
margin-bottom: 20px;
}
.input-group {
margin-bottom: 20px;
display: flex;
flex-direction: column;
align-items: flex-start;
}
.input-group label {
margin-bottom: 8px;
font-weight: bold;
color: #004a99;
}
.input-group input[type="number"],
.input-group select {
width: 100%;
padding: 12px 15px;
border: 1px solid #ccc;
border-radius: 5px;
box-sizing: border-box;
font-size: 1rem;
}
.input-group input[type="number"]:focus,
.input-group select:focus {
border-color: #004a99;
outline: none;
box-shadow: 0 0 0 2px rgba(0, 74, 153, 0.2);
}
button {
display: block;
width: 100%;
padding: 12px 20px;
background-color: #004a99;
color: white;
border: none;
border-radius: 5px;
font-size: 1.1rem;
font-weight: bold;
cursor: pointer;
transition: background-color 0.3s ease, transform 0.2s ease;
margin-top: 10px;
}
button:hover {
background-color: #003a7a;
transform: translateY(-2px);
}
#result {
margin-top: 30px;
padding: 20px;
background-color: #e7f3ff;
border-left: 5px solid #28a745;
border-radius: 5px;
text-align: center;
}
#result h3 {
margin-top: 0;
color: #004a99;
}
#result-value {
font-size: 2.5rem;
font-weight: bold;
color: #28a745;
}
.explanation {
margin-top: 40px;
padding-top: 20px;
border-top: 1px solid #eee;
}
.explanation h2 {
margin-bottom: 15px;
}
.explanation p, .explanation ul {
margin-bottom: 15px;
}
.explanation li {
margin-bottom: 8px;
}
@media (max-width: 600px) {
.loan-calc-container {
padding: 20px;
}
button {
font-size: 1rem;
}
#result-value {
font-size: 2rem;
}
}
MyPlate Calorie Calculator
Estimated Daily Calorie Needs
Understanding Your Daily Calorie Needs
This calculator estimates your daily calorie needs based on the Mifflin-St Jeor equation, which is widely considered one of the most accurate methods for determining Basal Metabolic Rate (BMR) – the number of calories your body burns at rest. We then multiply your BMR by an activity factor to account for your daily physical exertion.
The Math Behind the Calculation:
Basal Metabolic Rate (BMR): This is the minimum energy required for your body to function at rest, including breathing, circulation, and cell production.
- 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): This is your BMR multiplied by an activity factor that reflects your lifestyle. This TDEE is your estimated daily calorie requirement to maintain your current weight.
TDEE = BMR × Activity Factor
The activity factors used are standard estimations:
- Sedentary (1.2): Little or no exercise, desk job.
- Lightly Active (1.375): Light exercise or sports 1-3 days per week.
- Moderately Active (1.55): Moderate exercise or sports 3-5 days per week.
- Very Active (1.725): Hard exercise or sports 6-7 days per week.
- Extra Active (1.9): Very hard exercise or sports daily, a physical job, or training twice a day.
How to Use This Calculator:
Enter your age, gender, weight in kilograms, height in centimeters, and select your general activity level. The calculator will provide an estimate of the number of calories you need per day to maintain your current body weight.
Disclaimer: This calculator provides an estimate for informational purposes only. It is not a substitute for professional medical advice. For personalized dietary recommendations, consult a registered dietitian or healthcare provider.
function calculateCalories() {
var age = document.getElementById("age").value;
var gender = document.getElementById("gender").value;
var weight = document.getElementById("weight").value;
var heightCm = document.getElementById("heightCm").value;
var activityLevel = document.getElementById("activityLevel").value;
var resultDiv = document.getElementById("result");
var resultValue = document.getElementById("result-value");
var recommendation = document.getElementById("recommendation");
// Validate inputs
if (age === "" || weight === "" || heightCm === "" || isNaN(age) || isNaN(weight) || isNaN(heightCm) || age <= 0 || weight <= 0 || heightCm <= 0) {
alert("Please enter valid positive numbers for age, weight, and height.");
resultDiv.style.display = "none";
return;
}
var bmr = 0;
if (gender === "male") {
bmr = (10 * parseFloat(weight)) + (6.25 * parseFloat(heightCm)) – (5 * parseFloat(age)) + 5;
} else { // female
bmr = (10 * parseFloat(weight)) + (6.25 * parseFloat(heightCm)) – (5 * parseFloat(age)) – 161;
}
var tdee = bmr * parseFloat(activityLevel);
var roundedTdee = Math.round(tdee);
resultValue.innerText = roundedTdee + " kcal";
resultDiv.style.display = "block";
var recText = "This is an estimate for maintaining your current weight. ";
if (parseFloat(activityLevel) <= 1.375) {
recText += "Consider gradually increasing physical activity and incorporating more nutrient-dense foods into your diet.";
} else {
recText += "Ensure your diet is balanced and provides adequate nutrients to support your activity level.";
}
recommendation.innerText = recText;
}