Calorie Calculator
Calculate your daily calorie needs based on age, gender, height, weight, and activity level.
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Results calculate automatically as you enter values
Calorie Results
Enter your information to calculate daily calorie needs.
Understanding Your Results
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at rest. This includes breathing, circulation, cell production, nutrient processing, and protein synthesis.
Maintenance Calories
This is your Total Daily Energy Expenditure (TDEE) - the total calories you burn in a day including your BMR plus calories burned through daily activities and exercise.
Safe Weight Management
- Gradual weight loss (0.5-2 lbs/week) is safer and more sustainable
- Very low-calorie diets can slow metabolism and cause muscle loss
- Weight gain should focus on lean muscle mass, not just fat
- Individual results may vary based on genetics and health conditions
Disclaimer: This calculator provides estimates for educational purposes. Always consult healthcare professionals before making significant dietary changes.
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About Calorie Calculator
How It Works
- Uses the Mifflin-St Jeor equation to calculate BMR (Basal Metabolic Rate)
- Factors in activity level to determine total daily energy expenditure
- Provides calorie targets for weight loss, maintenance, and gain
- Supports both metric and imperial units
- Updates calculations automatically as you enter values
Activity Levels
- Sedentary: Desk job, little to no exercise
- Lightly Active: Light exercise 1-3 days/week
- Moderately Active: Moderate exercise 3-5 days/week
- Very Active: Hard exercise 6-7 days/week
- Extremely Active: Very intense exercise or physical job
Weight Management
- 250 calorie deficit = ~0.5 lbs/week weight loss
- 500 calorie deficit = ~1 lb/week weight loss
- 750 calorie deficit = ~1.5 lbs/week weight loss
- 250-500 calorie surplus for healthy weight gain
Important Notes
- Results are estimates based on scientific formulas
- Individual metabolisms can vary significantly
- Consult healthcare professionals for personalized advice
- Consider body composition and health conditions
- Gradual changes are safer and more sustainable
Frequently Asked Questions
How accurate is this calorie calculator?
This calculator uses the scientifically-validated Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating BMR. It provides estimates that are typically within ±10% for most people. However, individual metabolisms can vary based on genetics, medical conditions, body composition, and other factors.
What is the difference between BMR and maintenance calories?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing and circulation. Maintenance calories (TDEE) include your BMR plus calories burned through daily activities and exercise. For example, if your BMR is 1,500 calories and you're moderately active, your maintenance might be around 2,325 calories per day.
How do I choose the right activity level?
Choose based on your weekly exercise routine: Sedentary (desk job, no exercise), Lightly Active (light exercise 1-3 days/week), Moderately Active (moderate exercise 3-5 days/week), Very Active (intense exercise 6-7 days/week), or Extremely Active (very intense exercise plus physical job). Be honest about your actual activity level, not your intended level.
How much of a calorie deficit is safe for weight loss?
A moderate calorie deficit of 250-750 calories per day is generally safe, leading to 0.5-1.5 lbs of weight loss per week. Aggressive deficits above 750 calories should only be attempted under medical supervision. Very low-calorie diets can slow metabolism, cause muscle loss, and lead to nutritional deficiencies.
Can I use this calculator if I'm pregnant or breastfeeding?
This calculator is designed for healthy adults and is not appropriate for pregnant or breastfeeding women, who have significantly increased calorie needs. Pregnancy requires an additional 300-500 calories per day, while breastfeeding can require 500+ additional calories. Always consult healthcare providers for nutrition guidance during pregnancy and breastfeeding.
Why are the calorie needs different for men and women?
Men typically have higher calorie needs due to several biological factors: larger average body size, higher muscle mass percentage, different hormone profiles, and generally higher metabolic rates. The Mifflin-St Jeor equation accounts for these differences, with men receiving a +5 adjustment and women receiving a -161 adjustment in the final BMR calculation.
Should I eat the same number of calories every day?
While consistency helps with metabolic adaptation, slight daily variations are normal and healthy. Some people prefer cycling calories (eating more on workout days, less on rest days), while others prefer the same amount daily. The key is maintaining your weekly average calorie target while ensuring adequate nutrition on all days.
How often should I recalculate my calorie needs?
Recalculate whenever there are significant changes in your weight (5+ lbs), activity level, or goals. As you lose weight, your calorie needs decrease, so updating every 10-15 lbs of weight loss is recommended. Also recalculate if you change your exercise routine significantly or experience major lifestyle changes.
What if I'm not losing weight at the calculated deficit?
Weight loss plateaus are common and can be caused by metabolic adaptation, water retention, measurement errors, or unreported calorie intake. Try tracking more accurately for 2-3 weeks, ensuring adequate protein intake, incorporating strength training, or temporarily increasing calories (reverse diet) before creating a new deficit.
Can I use this for muscle gain and fat loss simultaneously?
Body recomposition (gaining muscle while losing fat) is possible but challenging, especially for experienced lifters. It typically requires eating at maintenance calories or a slight deficit, prioritizing protein intake (0.8-1.2g per lb bodyweight), and following a structured resistance training program. Progress is slower than focusing on one goal at a time.
How does age affect my calorie needs?
Metabolic rate generally decreases with age due to loss of muscle mass, hormonal changes, and reduced activity levels. The calculator accounts for this by subtracting 5 calories per year of age from the BMR calculation. However, maintaining muscle mass through resistance training and staying active can help preserve metabolic rate as you age.
What's the minimum number of calories I should eat?
General minimums are 1,200 calories for women and 1,500 for men, though individual needs vary. Eating below these levels can lead to nutrient deficiencies, muscle loss, metabolic slowdown, and other health issues. If the calculator suggests very low calories, consider increasing activity level instead of drastically reducing intake, and consult a healthcare provider or registered dietitian.