Calorie Calculator
Title:Calorie Calculator Daily Caloric Needs Estimator
Description:Calculate your daily calorie needs based on your age, weight, height, and activity level. Plan your weight loss or gain goals with accuracy.

Calorie Calculator

The Calorie Calculator estimates your daily caloric requirements to maintain, lose, or gain weight. It considers age, gender, weight, height, and activity level.

• Key Benefits: Personalized nutrition, Weight management, Health tracking
• Smart Features: Activity level selection, Goal-based outputs, Mobile responsive.
  
  
• Calorie Calculator
• Daily Calorie Needs Calculator
• Calculate your perfect calorie intake for weight loss, maintenance, or gain
• 📋Personal Information
• AgeGender Male FemaleHeight (cm)Weight (kg)Activity Level                         Sedentary (little or 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 (very hard exercise & physical job)                     Weight Goal                         Lose Weight                         Maintain Weight                         Gain Weight                     Calculate My Calories
• 📊Your Results
• 🔥Basal Metabolic Rate (BMR)
• 1,617.5 kcal
• Your body’s energy requirement at complete rest
• ⚡Total Daily Energy Expenditure (TDEE)
• 2,507 kcal
• Calories you burn based on your activity level
• 🎯Calorie Recommendation
• 2,507 kcal
• To maintain your current weight
• 🍽️Macronutrient Breakdown
• 188g
• Protein
• 313g
• Carbs
• 56g
• Fats
• Based on 30% protein, 50% carbs, 20% fats ratio
• 📅 Weight Goal Timeline
• Current: 70kg
• Goal: 70kg
• Estimated time to reach goal: 10 weeks at 0.5kg/week
• 📚Understanding Your Results
• Basal Metabolic Rate (BMR)
• Your BMR is the number of calories your body needs to perform basic life-sustaining functions like breathing and circulation.
• Formula (Mifflin-St Jeor):
• Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
• Total Daily Energy Expenditure (TDEE)
• Your TDEE is your BMR multiplied by an activity factor that represents your daily movement and exercise.
• Activity Multipliers:
• Sedentary: 1.2
• Lightly Active: 1.375
• Moderately Active: 1.55
• Very Active: 1.725
• Extra Active: 1.9
• Weight Goals
• Weight Loss: TDEE minus 500 calories per day (0.5kg/week)
• Weight Maintenance: TDEE calories
• Weight Gain: TDEE plus 500 calories per day (0.5kg/week)
• For faster results, adjust by 1000 calories daily (1kg/week change).
• Calculate your perfect calorie intake for your health and fitness goals.
  A calorie calculator estimates your daily caloric needs for weight management goals. This comprehensive calorie calculator considers your age, gender, activity level, and objectives to provide personalized nutrition guidance.
• The calorie calculator uses scientifically validated formulas for accurate results. This precise calorie calculator employs methods like Harris-Benedict and Mifflin-St Jeor equations to determine your basal metabolic rate and total daily energy expenditure.
• Our advanced calorie calculator includes activity level adjustments and goal-specific recommendations. This detailed calorie calculator shows how many calories you need for weight loss, maintenance, or muscle gain based on your lifestyle.
• The calorie calculator helps create sustainable nutrition plans. This practical calorie calculator provides realistic calorie targets that support your health goals without extreme restrictions that are difficult to maintain long-term.
• Nutritionists and dietitians trust our calorie calculator for client counseling. This professional calorie calculator provides evidence-based recommendations that form the foundation of effective meal planning and nutritional guidance.
• The calorie calculator also tracks macronutrient distribution recommendations. This comprehensive calorie calculator suggests optimal protein, carbohydrate, and fat ratios to support your specific fitness and health objectives.
• Achieve your nutrition goals with our reliable calorie calculator. This calorie calculator empowers you to make informed dietary choices and develop eating habits that support your long-term health and fitness success.
  1 pound, or approximately 0.45 kg, equates to about 3,500 calories.
  As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day.
  For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period.
• It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight.
  It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism.
  Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy.
  Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself.
  While there is no clear-cut or ideal amount of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a “healthy” diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier, and is more likely to result in sustainable weight loss. Also, remember that calories from drinks comprise an estimated 21% of a typical person’s diet.
  Many of these calories fall under the category of empty calories. While sodas are an obvious culprit, drinks such as juices and even milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally, a person should drink water, tea, and coffee without adding sugar in order to reduce calories gained from drinks.
• Remember: All foods, including “healthful foods,” should be consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have large amounts of sugar, and foods labeled as “health foods” such as low-calorie foods, reduced-fat foods, etc.