Calorie Calculator
Estimate the daily calories your body needs to maintain, lose, or gain weight.
Your Details
How to Use the Calorie Calculator
- Enter Your Details: Input your age, gender, current height in centimeters, and weight in kilograms.
- Select Activity Level: Choose the option from the dropdown that best describes your weekly physical activity. This is crucial for an accurate result.
- View Your Calorie Needs: The results update in real-time on the right. You will see estimates for maintaining your current weight, as well as for mild, moderate, and extreme weight loss.
- Understand Your BMR: The table also shows your Basal Metabolic Rate (BMR), which is the number of calories your body burns at complete rest.
Understanding Your Calorie Needs (BMR & TDEE)
Your body is constantly burning calories to perform essential life-sustaining functions like breathing, circulating blood, and cell production. The amount of energy (in calories) your body needs to perform these functions while at complete rest is known as your **Basal Metabolic Rate (BMR)**. It's the minimum number of calories required for basic functions. However, you burn additional calories through daily activities, from walking to intense exercise. The total number of calories you burn in a day is called your **Total Daily Energy Expenditure (TDEE)**. This calculator estimates your TDEE by first calculating your BMR using the widely-accepted Mifflin-St Jeor equation, and then multiplying it by an activity factor you select. The 'Maintain weight' value in the results is your estimated TDEE. To lose weight, you need to consume fewer calories than your TDEE (a caloric deficit), and to gain weight, you need to consume more (a caloric surplus). A general rule is that a deficit of 500 calories per day leads to about 1 pound (or 0.5 kg) of weight loss per week. It is important to note that this calculator provides an estimate and should be used as a guideline. Individual needs can vary, and it is always recommended to consult a healthcare professional or a registered dietitian for personalized advice.
Key Terms Explained
- BMR (Basal Metabolic Rate): The calories your body burns at rest.
- TDEE (Total Daily Energy Expenditure): Your BMR plus the calories you burn through physical activity. This is your daily maintenance calorie level.