Calorie Calculator
Calculate your daily calorie needs and macro-nutrient distribution based on your goals
Understanding Calorie Needs and Macronutrients
Your daily calorie needs depend on various factors such as age, gender, height, weight, activity level, and your goals. This calculator helps you determine how many calories you should consume daily to reach your desired weight goals.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life functions (like breathing, circulation, and cell production). It's the minimum amount of energy needed to keep you alive.
The formula used is the Mifflin-St Jeor Equation, which differs for men and women.
BMR is affected by factors such as age, gender, height, weight, and muscle mass. As muscle mass increases, BMR also increases.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It's calculated by multiplying your BMR by an activity factor based on your activity level.
Formula used: TDEE = BMR × Activity Multiplier
Activity levels: Sedentary (1.2x), Lightly Active (1.375x), Moderately Active (1.55x), Very Active (1.725x), Extremely Active (1.9x)
Target Calories
Target calories are calculated based on your goal. Consume your TDEE to maintain weight. Create a calorie deficit to lose weight (typically 500 calories per day for 0.5 kg loss per week). Create a calorie surplus to gain weight (typically 500 calories per day for 0.5 kg gain per week).
The recommended range for safe weight change is 0.5-1 kg per week. This can be achieved with a daily deficit or surplus of 500-1000 calories. Faster weight changes may pose health risks and may not be sustainable.
Macronutrients
Macronutrients are the essential nutrient groups your body needs: protein, carbohydrates, and fat.
Recommended macronutrient distribution: Protein: 30-35% Carbohydrates: 40-45% Fat: 25-30%
Protein is important for muscle building and repair, carbohydrates for energy, and fats for hormone production and cell health.
Calculation Limitations
This calculator provides general estimates but has some limitations:
- Metabolic rate can vary significantly between individuals
- Activity level estimates are not always precise
- Some medical conditions can affect metabolic rate
- It's recommended to consult a healthcare professional before making significant dietary changes