Discover your daily calorie needs for weight loss, gain, or maintenance using our advanced Calorie Calculator. Input your details to get personalized nutritional insights and achieve your fitness goals effectively. Start planning your diet today!
Formula:
Our Calorie Calculator uses the widely accepted Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest. This is then adjusted by your activity level to determine your Total Daily Energy Expenditure (TDEE).
1. Basal Metabolic Rate (BMR) Calculation:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Variables:
- Weight: Your current body weight in kilograms (kg)
- Height: Your current height in centimeters (cm)
- Age: Your age in years
2. Total Daily Energy Expenditure (TDEE) Calculation:
TDEE = BMR × Activity Factor
Activity Factors:
- Sedentary: 1.2 (little or no exercise)
- Lightly Active: 1.375 (light exercise/sports 1-3 days/week)
- Moderately Active: 1.55 (moderate exercise/sports 3-5 days/week)
- Very Active: 1.725 (hard exercise/sports 6-7 days a week)
- Extra Active: 1.9 (very hard exercise/physical job, 2x training)
3. Goal-Oriented Calorie Adjustment:
To achieve a specific weight goal, your TDEE is adjusted:
- Weight Loss: TDEE - 500 calories (approx. 1 lb/week)
- Weight Gain: TDEE + 500 calories (approx. 1 lb/week)
- Weight Maintenance: TDEE