Use this tool to calculate how many calories you need to maintain your current weight.
How To Use The TPW Calorie Calculator
To use this calculator, input your age, weight in kilograms, height in centimeters, select your gender, and choose your activity level. Once all fields are filled out, click ‘Calculate’ to see your daily caloric needs.
How It Calculates Results
This calculator uses the Mifflin-St Jeor Equation for estimating the Basal Metabolic Rate (BMR). The BMR is then multiplied by an activity factor to estimate daily caloric needs. The equations are:
- For males: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (yrs) + 5
- For females: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (yrs) – 161
The activity levels and their respective multipliers are:
- Sedentary (little or no exercise): 1.2
- Lightly active (light exercise 1-3 days/week): 1.375
- Moderately active (moderate exercise 3-5 days/week): 1.55
- Very active (hard exercise 6-7 days/week): 1.725
- Super active (very hard exercise & physical job): 1.9
Limitations
This calculator provides an estimate based on general formulas and should not replace professional dietary advice. Individual requirements may vary depending on a range of factors not accounted for in this calculation. Always consult with a healthcare provider for tailored advice.
Use Cases for This Calculator
Calculate Daily Caloric Intake
Enter your age, gender, weight, height, and activity level to determine the number of calories you should consume daily to maintain your current weight.
Track Weight Loss Progress
Input your current weight, goal weight, and desired timeline to receive a daily caloric limit to help you reach your weight loss goals effectively.
Plan Balanced Meals
Input your target caloric intake per meal to plan balanced meals throughout the day, ensuring you stay within your calorie goals.
Adjust Caloric Intake for Workouts
Enter your exercise duration and intensity to calculate the additional calories burned, allowing you to adjust your daily intake accordingly.
Monitor Macronutrient Distribution
Get a breakdown of your daily protein, carbohydrate, and fat intake percentages based on your caloric requirements for optimal nutrition.
Set Custom Caloric Goals
Determine a specific calorie deficit or surplus to reach weight loss or muscle gain goals by inputting your desired caloric target.
Compare Caloric Needs Across Activity Levels
Explore how your daily calorie requirements change with different activity levels, from sedentary to highly active, to adjust your intake accordingly.
Calculate Resting Metabolic Rate (RMR)
Find out how many calories your body needs at rest to maintain basic functions, providing a baseline for your daily caloric needs calculation.
Account for Special Dietary Requirements
Factor in specific dietary needs like vegetarian, gluten-free, or other restrictions when planning your daily caloric intake and meal choices.
Consult with a Nutritionist
Use the calculated daily caloric intake as a reference point when discussing personalized nutrition plans with a professional to tailor your diet effectively.