This tool helps you calculate the number of calories you burn during your workout routine.
How to Use the Calorie Calculator
To use this calorie calculator, fill in your age, gender, weight, height, and activity level. Click on the “Calculate” button to get an estimate of how many calories you need per day.
How It Calculates the Results
This calculator uses the Mifflin-St Jeor Equation to estimate Basal Metabolic Rate (BMR), and then multiplies the BMR by the activity level to estimate Total Daily Energy Expenditure (TDEE).
The Mifflin-St Jeor Equation is as follows:
For men: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (y) + 5
For women: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (y) – 161
Your daily calorie needs are then calculated as:
TDEE = BMR * Activity Level
Limitations
This calculator provides an estimate based on average values and the inputs you provide. Individual calorie needs can vary based on several factors not accounted for in this calculator, such as muscle mass, metabolic health, and specific physiological conditions. Always consult with a healthcare provider or a nutrition professional for personalized dietary advice.
Use Cases for This Calculator
Calculating Daily Calorie Needs
Input your gender, age, weight, height, and activity level to determine the number of calories you need per day to maintain your current weight.
Setting Calorie Deficit for Weight Loss
Specify your weight loss goal and the calculator will help you decide on a suitable calorie deficit to achieve it. Remember, a deficit of 500 calories a day can help you lose about 1 pound a week.
Planning Caloric Surplus for Muscle Gain
If you’re looking to increase muscle mass, enter your details and the calculator will assist in determining how many extra calories you should be consuming for a healthy weight gain.
Customizing Macronutrient Split
After getting your daily calorie needs, adjust the percentage of carbohydrates, proteins, and fats you want in your diet. The calculator will display the exact grams of each macronutrient needed per day.
Adding Snacks and Meals
Include your snacks and meals to see how they fit into your daily calorie target. Adjust portion sizes to find the balance between staying within your limit and satisfying your hunger.
Tracking Cheat Meals
Account for cheat meals by entering them into the calculator to see the overall impact on your caloric intake for the day. It’s all about balance and moderation!
Calculating Caloric Burn from Workouts
Input your exercise type, duration, and intensity to estimate the number of calories you’ve burned during your workout. This information helps you plan your meals and snacks effectively.
Estimating Total Daily Energy Expenditure
Get an overview of your Total Daily Energy Expenditure (TDEE) by combining your basal metabolic rate with the calories you burn through physical activity. This sum reflects the total number of calories you need each day.
Adjusting Caloric Intake for Rest Days
On rest days, you may not need as many calories as on active days. Use the calculator to identify the appropriate calorie reduction to match your activity level for optimal weight management.
Setting Calorie Maintenance for Weight Stability
If your goal is to maintain your current weight, input your details and select the maintenance option to find out the number of calories you should consume daily. This helps in preventing unintentional weight fluctuations.