Calorie Calculator
Calorie Calculator
Calculate your daily calorie needs based on your personal metrics and goals
Activity Level
Little or no exercise
Light exercise 1-3 days/week
Moderate exercise 3-5 days/week
Hard exercise 6-7 days/week
Very hard exercise & physical job
Your Daily Calorie Needs
This is the estimated number of calories your body needs to maintain your current weight.
Understanding Calorie Needs
Calories are units of energy that our bodies use to function. The number of calories you need each day depends on several factors including your age, gender, height, weight, and activity level.
How We Calculate
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating calorie needs:
For men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
This result is then multiplied by your activity level factor.
Healthy Calorie Management Tips
- To lose weight, aim for 300-500 calories below your maintenance needs
- To gain weight, aim for 300-500 calories above your maintenance needs
- Focus on nutrient-dense foods rather than just calorie counting
- Combine diet with exercise for best results
- Make sustainable changes rather than extreme restrictions
Remember that calorie needs are estimates. Individual variations can be significant based on metabolism, muscle mass, and other factors.
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