Calorie Calculator
Calculate your daily calorie needs accurately and create a personalized plan to reach your weight goals.
Understanding your caloric needs is essential for achieving your health and fitness goals. Whether you want to lose weight, gain muscle, or maintain your current physique, knowing your daily calorie requirements is the first step toward success.
Our comprehensive calorie calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas available for estimating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). The calculator takes into account your age, gender, height, weight, activity level, and specific goals to provide personalized recommendations.
Calculate Your Calorie Needs
Get a detailed breakdown of your BMR, daily energy expenditure, and target calories
See how long it will take to reach your weight goals with personalized timelines
Understanding Your Results
Your calculator provides detailed insights to help you reach your fitness goals
BMR
Basal Metabolic Rate is the number of calories your body needs at complete rest to maintain basic functions.
TDEE
Total Daily Energy Expenditure includes your BMR plus additional calories burned through daily activities and exercise.
Target Calories
Your recommended daily calorie intake based on your weight goals - whether to lose, gain, or maintain.
Macronutrients
Suggested protein, carbs, and fat intake to optimize your nutrition based on your calorie target.
BMI
Body Mass Index provides a measurement of your weight relative to your height as a general health indicator.
How to use these results: Create a nutrition plan that aligns with your goals. For weight loss, aim for a moderate calorie deficit. For weight gain, consume a calorie surplus. For weight maintenance, match your calorie intake to your TDEE.
Remember that these calculations provide estimates. Monitor your progress and adjust your plan as needed. Consult with a healthcare professional before making significant changes to your diet or exercise routine.
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Frequently Asked Questions
Common questions about calorie calculations and how to use your results
How accurate is this calorie calculator?
Our calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating BMR with an accuracy rate of ±10% for most people. It's more accurate than the older Harris-Benedict equation and is recommended by nutrition professionals.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus calories burned through daily activities, exercise, and digestion.
How do I use the calorie results for weight loss?
For weight loss, create a calorie deficit by eating 500-750 calories below your TDEE per day, which typically results in 1-1.5 pounds of weight loss per week. Always consult with a healthcare professional before starting any weight loss program.
Should I eat exactly the number of calories calculated?
The calculator provides estimates based on population averages. Use it as a starting point and adjust based on your actual results over 2-3 weeks. Individual metabolic rates can vary by 10-15% due to genetics, medical conditions, and other factors.
How often should I recalculate my calorie needs?
Recalculate your calorie needs every 10-15 pounds of weight loss or gain, when your activity level changes significantly, or every 3-4 months to account for metabolic adaptations.