Calorie Calculator

Introduction

A Calorie Calculator is a powerful tool that helps you determine how many calories your body needs each day. Whether your goal is to lose weight, gain weight, or maintain your current weight, understanding daily calorie needs is essential. The calculator considers factors like age, gender, height, weight, and activity level to estimate your Total Daily Energy Expenditure (TDEE). This makes it easier to plan meals, track nutrition, and set realistic health or fitness goals. Instead of guessing, you get a clear and personalized calorie target.

Formula / How It Works

The Calorie Calculator uses the Mifflin-St Jeor Equation to calculate your Basal Metabolic Rate (BMR), then multiplies it by your activity level to estimate TDEE:

BMR Formula

• Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
• Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

TDEE = BMR × Activity Factor

• Sedentary (little exercise) = ×1.2
• Light activity = ×1.375
• Moderate activity = ×1.55
• Very active = ×1.725
• Extra active = ×1.9

For example, a 70 kg, 175 cm, 30-year-old man with moderate activity has a BMR of 1,662. Multiplying by 1.55 = 2,576 calories/day to maintain weight.

Step-by-Step Usage

1. Enter your age, gender, height, and weight.
2. Select your activity level.
3. Click Calculate to get your BMR and daily calorie needs.
4. Adjust calorie intake based on your goal (lose, gain, or maintain weight).
5. Use this data to plan meals and track your progress.

Examples

• Example 1: Woman, 60 kg, 165 cm, 28 years old, light activity → Needs ~1,900 calories/day.
• Example 2: Man, 80 kg, 180 cm, 35 years old, very active → Needs ~3,000 calories/day.
• Example 3: Woman, 55 kg, 160 cm, 40 years old, sedentary → Needs ~1,500 calories/day.

These examples show how age, weight, height, and activity impact calorie needs.

FAQs

Q1: How accurate is the Calorie Calculator?
It provides a reliable estimate, but actual needs may vary depending on metabolism and lifestyle.

Q2: Can it help me lose weight?
Yes, by consuming fewer calories than your TDEE, you can lose weight safely.

Q3: Should I update my details regularly?
Yes, recalculate every few months as your weight and activity level change.

Q4: Does it include exercise calories?
Yes, activity level factors in daily workouts and movement.

Q5: Is it free to use?
Yes, the Calorie Calculator is completely free and available online anytime.