Calorie Calculator
Estimate your daily calorie needs based on your personal details and activity level.
About This Tool
The Calorie Calculator estimates your daily caloric needs based on your age, sex, height, weight, and activity level. Whether you are aiming to lose weight, maintain your current weight, or build muscle, this tool provides a personalized calorie target to guide your nutrition planning.
How It's Calculated
This calculator uses two well-established equations to estimate your Basal Metabolic Rate (BMR). The Mifflin-St Jeor equation (recommended): Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 for women, or + 5 for men. The Harris-Benedict equation: Men: BMR = 88.362 + 13.397 × weight(kg) + 4.799 × height(cm) − 5.677 × age; Women: BMR = 447.593 + 9.247 × weight(kg) + 3.098 × height(cm) − 4.330 × age.
Your BMR is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE): Sedentary (×1.2), Lightly active (×1.375), Moderately active (×1.55), Very active (×1.725), and Extra active (×1.9).
For weight loss, a deficit of 500 calories/day results in approximately 0.45 kg (1 lb) of weight loss per week. For weight gain, a surplus of 250–500 calories/day is typically recommended for lean muscle building.
⚠️ Disclaimer
Calorie estimates are based on general formulas and may not reflect your individual metabolic rate. These results are for reference only and should not replace personalized dietary advice from a registered dietitian or healthcare provider.
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