This calorie calculator helps you estimate your daily calorie needs based on your activity level and personal details.
Calorie Calculator
Use this calculator to estimate the number of calories you need to maintain, lose, or gain weight. Enter your age, gender, weight, height, and activity level. Click “Calculate” to see your results.
How It Works
The calculator uses the Mifflin-St Jeor Equation to estimate your BMR (Basal Metabolic Rate), which is the number of calories your body needs at rest. It then adjusts the BMR based on your activity level to estimate the number of calories you need each day to maintain your weight:
- Sedentary: Little or no exercise
- Lightly active: Light exercise/sports 1-3 days a week
- Moderately active: Moderate exercise/sports 3-5 days a week
- Very active: Hard exercise/sports 6-7 days a week
- Super active: Very hard exercise/physical job, & exercise 2x/day
Your calorie needs are calculated as follows:
- Maintenance: Estimated daily calories needed to maintain current weight.
- Weight Loss: Estimated daily calories if you plan to lose weight (500 calories less than maintenance).
- Weight Gain: Estimated daily calories if you plan to gain weight (500 calories more than maintenance).
Limitations
Please note that this calculator provides estimates based on average needs and should not replace professional medical advice. Individual calorie needs may vary based on factors not considered here. Consult with a healthcare provider for tailored advice.
Use Cases for This Calculator
Weight Loss Tracking
You want to shed a few pounds and are looking for an effective way to monitor your progress. By using a calorie calculator, you can accurately determine your daily caloric needs and set a deficit to help achieve your weight loss goals.
With each meal, you can enter the calories consumed, ensuring you stay on track and motivated. Tracking your intake regularly provides insights into your eating habits and helps you adjust your diet as needed for optimal results.
Weight Gain Management
If your goal is to gain weight, a calorie calculator can be an invaluable tool. It helps you understand how many calories you need to consume to build muscle or gain weight effectively while ensuring you’re doing it healthily.
You can input your meals and snacks into the calculator, allowing you to meet your daily caloric surplus. This ensures you are fueling your body adequately for growth without exceeding unhealthy levels.