Calorie Calculator
Calculate your daily calorie needs based on your activity level and goals
Calorie Calculation Examples
Weight Loss
Female, 30 years
Height: 165 cm
Weight: 70 kg
Moderately Active
Daily Calories: 1,800
500 calorie deficit for weight loss
Maintenance
Male, 25 years
Height: 180 cm
Weight: 75 kg
Lightly Active
Daily Calories: 2,500
Maintain current weight
Weight Gain
Male, 20 years
Height: 175 cm
Weight: 65 kg
Very Active
Daily Calories: 3,200
300 calorie surplus for muscle gain
Calorie Calculation Formulas
BMR Formula (Mifflin-St Jeor)
Men: 10W + 6.25H - 5A + 5
Women: 10W + 6.25H - 5A - 161
Where:
W = Weight (kg)
H = Height (cm)
A = Age
Total Daily Calories
TDEE = BMR × Activity Factor
Activity Factors:
Sedentary: 1.2
Light: 1.375
Moderate: 1.55
Very Active: 1.725
Extra Active: 1.9
Weight Change
1 kg = 7,700 calories
Daily Deficit/Surplus:
Slow: 300-400 cal
Moderate: 500-600 cal
Fast: 700-1000 cal
Benefits & Features
Our calorie calculator offers comprehensive benefits for nutrition planning:
Nutritional Planning
- Daily calorie needs
- Macronutrient breakdown
- Activity level adjustment
- Goal-specific calculations
- Meal planning guidance
Fitness Goals
- Weight loss planning
- Muscle gain targets
- Maintenance calories
- Exercise adjustments
- Progress tracking
Personalization
- Age-based calculations
- Gender-specific needs
- Activity level factors
- Lifestyle adjustments
- Goal customization
Frequently Asked Questions
How accurate is the calorie calculator?
The calculator's accuracy depends on several factors:
- Uses scientifically validated formulas
- Accuracy of activity level selection
- Individual metabolism variations
- Honest input of measurements
- Regular updates of weight changes
How many calories should I eat to lose weight?
For healthy weight loss:
- Create a 500-750 calorie deficit
- Aim for 0.5-1 kg loss per week
- Never go below 1200 calories (women)
- Never go below 1500 calories (men)
- Combine with regular exercise
What affects daily calorie needs?
Several factors influence calorie requirements:
- Age and gender
- Body composition
- Physical activity level
- Hormonal factors
- Overall health status
How should I adjust my calories over time?
Adjust your calorie intake based on:
- Weight changes
- Activity level changes
- Progress towards goals
- Energy levels
- Body composition changes
What role do macronutrients play?
Macronutrients are essential for:
- Protein: muscle maintenance
- Carbs: energy and performance
- Fats: hormone production
- Balanced nutrition
- Optimal body function