Calorie Calculator

Understanding Calorie Needs

A calorie calculator helps determine your daily caloric needs based on your physical characteristics, activity level, and goals. Understanding your caloric needs is essential for maintaining, losing, or gaining weight in a healthy way.

How Calories Are Calculated

The calculator uses the Mifflin-St Jeor formula to determine your Basal Metabolic Rate (BMR), then factors in your activity level to find your Total Daily Energy Expenditure (TDEE).

Understanding Your Results

• Maintenance Calories: The amount needed to maintain your current weight
• Target Calories: Adjusted based on your weight goal
• Macronutrient Distribution: Recommended protein, carbs, and fat intake

Activity Levels Explained

• Sedentary: Little or no exercise, desk job
• Light: Light exercise 1-3 times/week
• Moderate: Moderate exercise 3-5 times/week
• Active: Heavy exercise 6-7 times/week
• Very Active: Very heavy exercise, physical job or training twice daily

About Macronutrients

• Protein: Essential for muscle maintenance and growth (4 calories/gram)
• Carbohydrates: Main energy source for the body (4 calories/gram)
• Fats: Important for hormone production and nutrient absorption (9 calories/gram)

Tips for Success

• Be honest about your activity level
• Measure and track your food intake accurately
• Make gradual, sustainable changes
• Stay hydrated and get adequate sleep
• Consult with healthcare professionals for personalized advice