Calorie Calculator
Estimate your daily calorie needs based on your personal information, activity level, and weight goals.
Calculate Your Daily Calorie Needs
Enter your information below to estimate your daily calorie requirements.
Understanding Calorie Calculations
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to maintain basic physiological functions at rest. Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying your BMR by an activity factor.
Key Terms:
- BMR (Basal Metabolic Rate): The number of calories your body needs to maintain basic functions at rest.
- TDEE (Total Daily Energy Expenditure): Your BMR plus additional calories burned through daily activities and exercise.
- Macronutrients: The three main nutrients that provide calories - protein, carbohydrates, and fat.
Macronutrient Distribution:
- Protein (30%): Important for muscle repair and growth. Each gram provides 4 calories.
- Carbohydrates (45%): Your body's primary energy source. Each gram provides 4 calories.
- Fat (25%): Essential for hormone production and nutrient absorption. Each gram provides 9 calories.
Weight Management:
To lose weight, you need to consume fewer calories than your TDEE. To gain weight, you need to consume more calories than your TDEE. A calorie deficit or surplus of approximately 500 calories per day will result in about 1 pound (0.45 kg) of weight change per week.
Disclaimer: This calculator provides an estimate based on the Mifflin-St Jeor equation and may not account for individual variations. Please consult with a healthcare or nutrition professional for personalized advice.