Health & Fitness
Calorie Calculator
Calculate your daily calorie needs and get personalized recommendations for weight management.
Enter your details to see your daily calorie needs
Related to Calorie Calculator
The Calorie Calculator uses the Mifflin-St Jeor Equation to estimate your daily caloric needs. This equation is considered one of the most accurate methods for calculating basal metabolic rate (BMR) and total daily energy expenditure (TDEE). The calculator follows a three-step process to determine your personalized calorie recommendations.
Step 1: Calculate BMR
Your Basal Metabolic Rate (BMR) represents the number of calories your body burns at rest to maintain basic life functions. The Mifflin-St Jeor Equation calculates this based on your age, gender, height, and weight.
Step 2: Apply Activity Factor
Your activity level is used to determine your Total Daily Energy Expenditure (TDEE). This is done by multiplying your BMR by an activity factor ranging from 1.2 for sedentary individuals to 1.9 for very active individuals.
Step 3: Calculate Goals
Based on your TDEE, the calculator provides calorie targets for weight maintenance, loss, and gain. These targets are calculated using the principle that 1 kg of body weight equals approximately 7,700 calories.
The calculator provides several calorie targets to help you achieve your weight management goals. Understanding these numbers is crucial for making informed decisions about your diet and nutrition plan.
Maintenance Calories
This is your TDEE - the number of calories you need to maintain your current weight. Consuming this amount daily should keep your weight stable.
Weight Loss Targets
The calculator provides three weight loss targets: mild (0.25 kg/week), moderate (0.5 kg/week), and extreme (1 kg/week). Choose a target that's sustainable for your lifestyle and health goals.
Weight Gain Targets
For weight gain, two targets are provided: mild (0.25 kg/week) and moderate (0.5 kg/week). These targets are designed for healthy weight gain when combined with appropriate exercise.
1. How accurate is the calorie calculator?
The calculator uses the Mifflin-St Jeor Equation, which has been shown to be accurate within 10% for most people. However, individual factors like body composition, genetics, and medical conditions can affect actual calorie needs.
2. Should I eat below my BMR to lose weight?
No, it's generally not recommended to eat below your BMR as this can slow down your metabolism and lead to nutritional deficiencies. Instead, aim for a moderate calorie deficit based on your TDEE.
3. How often should I recalculate my calorie needs?
It's recommended to recalculate your calorie needs every 10-15 pounds of weight change, or if there are significant changes in your activity level or other factors that affect your metabolism.
4. Why are my calculated calories different from other calculators?
Different calculators may use different formulas (such as Harris-Benedict or Katch-McArdle) or activity multipliers. The Mifflin-St Jeor Equation used here is considered one of the most accurate for a general population.
5. What is the scientific source for this calculator?
This calculator is based on the Mifflin-St Jeor Equation, published in 1990 by MD Mifflin and ST St Jeor in the American Journal of Clinical Nutrition. The equation has been validated by multiple studies, including a 2005 meta-analysis by Frankenfield et al. in the Journal of the American Dietetic Association, which found it to be the most accurate for predicting resting metabolic rate. The activity multipliers are based on the World Health Organization's guidelines for energy requirements, and the weight change calculations use the established conversion of 7,700 calories per kilogram of body weight, as documented in numerous nutritional science publications.