This tool helps you calculate your daily calorie needs based on your activity level and personal details.
How to use the calorie calculator: To use this calorie calculator, please select your sex, input your age, weight in kilograms, height in centimeters, and choose your activity level from the provided options. Once all fields are filled out, click the “Calculate” button to see your estimated daily calorie needs.
Explanation: This calculator uses the Harris-Benedict equation to estimate your Basal Metabolic Rate (BMR), which is then multiplied by your chosen activity factor to provide an estimation of the total number of calories you need per day to maintain your current weight.
Limitations: Please note that while this calculator provides an estimation, individual calorie needs can vary due to a number of factors not accounted for in this formula. These include but are not limited to muscle mass, metabolic health, and other individual differences. For the most accurate and personalized advice, consider consulting with a dietitian or healthcare provider.
Use Cases for This Calculator
Use Case 1: Calculate Daily Calorie Needs
Want to know how many calories you need to consume daily to maintain, lose, or gain weight? Use the MuscleWiki calorie calculator to determine your Total Daily Energy Expenditure (TDEE) based on your activity level, age, weight, and height.
Use Case 2: Plan Macro Intake
Need to plan your macronutrient intake for your fitness goals? With the MuscleWiki calorie calculator, you can enter your target protein, carb, and fat percentages to get personalized daily calorie distribution for each macronutrient.
Use Case 3: Adjust Caloric Deficit/Surplus
Looking to adjust your caloric deficit or surplus for weight loss or muscle gain? Simply input your desired deficit or surplus percentage into the calculator to get the exact daily calorie intake you need to reach your goals.
Use Case 4: Monitor Weight Loss Progress
Want to track your weight loss progress accurately? The MuscleWiki calorie calculator can help you stay on top of your journey by calculating your daily calorie needs for gradual and sustainable weight loss.
Use Case 5: Evaluate Cheat Meal Impact
Curious about the impact of a cheat meal on your overall calorie intake? Use the calculator to input the cheat meal’s caloric content and see how it affects your daily calorie budget.
Use Case 6: Calculate Reverse Dieting Calories
Considering reverse dieting to increase your calorie intake but not gain weight? Use the MuscleWiki calculator to determine your adjusted daily calorie needs and gradually increase your intake without negative consequences.
Use Case 7: Meal Planning Assistance
Struggling with meal planning or portion control? Utilize the MuscleWiki calorie calculator to break down your daily calorie intake into meals, helping you structure a balanced and nutritious diet to meet your fitness goals.
Use Case 8: Adjust Calorie Intake for Training Days
Need to adjust your calorie intake on training versus rest days? The MuscleWiki calculator allows you to input different activity levels on various days to customize your daily caloric needs based on your workout routine.
Use Case 9: Calculate Maintenance Calories
Unsure about your maintenance calorie needs? Use the MuscleWiki calculator to find out your daily calorie requirements to maintain your current weight based on your individual factors such as age, weight, and height.
Use Case 10: Customize for Special Diets
Following a specific diet plan such as keto, vegan, or low-carb? The MuscleWiki calorie calculator lets you customize your macronutrient ratios to align with your dietary preferences and restrictions for optimal results.