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Calorie Calculator: Estimate Your Daily Calorie Needs
Calorie Calculator
Welcome to our free online calorie calculator! This tool helps you estimate your daily calorie needs to achieve your weight goals. Whether you're looking to lose weight, maintain your current weight, or gain weight, understanding your calorie intake is crucial.
Our calorie calculator uses the Mifflin-St Jeor equation, considered one of the most accurate methods for estimating basal metabolic rate (BMR). BMR is the number of calories your body burns at rest.
How to Use the Calorie Calculator
To get an accurate estimate, please provide the following information:
- Weight (kg): Enter your current weight in kilograms.
- Height (cm): Enter your height in centimeters.
- Age: Enter your age in years.
- Gender: Select your gender.
- Activity Level: Choose your daily activity level.
Once you've entered your information, click the "Calculate" button. The calculator will then estimate your daily calorie needs.
Understanding Your Results
The result provided by our calorie calculator is an estimate of your total daily energy expenditure (TDEE). This is the number of calories you burn in a day, including your BMR and the calories you burn through physical activity.
Basal Metabolic Rate (BMR)
BMR is the minimum number of calories your body needs to function at rest. It accounts for about 60-75% of your total calorie expenditure.
Activity Level
Your activity level plays a significant role in determining your calorie needs. We use the following activity levels:
- Sedentary: Little or no exercise.
- Lightly Active: Light exercise/sports 1-3 days a week.
- Moderately Active: Moderate exercise/sports 3-5 days a week.
- Very Active: Hard exercise/sports 6-7 days a week.
- Extra Active: Very hard exercise/sports & physical job or 2x training.
Weight Management
To lose weight, you need to create a calorie deficit. This means consuming fewer calories than your TDEE. A deficit of 500 calories per day typically results in a loss of 1 pound per week.
To gain weight, you need to create a calorie surplus. This means consuming more calories than your TDEE. A surplus of 250-500 calories per day typically results in a gain of 0.5-1 pound per week.
Important Considerations
This calorie calculator provides an estimate. Individual calorie needs may vary based on factors such as metabolism, muscle mass, and overall health.
Consult with a healthcare professional or registered dietitian for personalized advice on your calorie needs and weight management.
Frequently Asked Questions (FAQ)
What is the most accurate calorie calculator?
The Mifflin-St Jeor equation, used in our calorie calculator, is considered one of the most accurate methods for estimating BMR.
How many calories should I eat to lose weight?
To lose weight, create a calorie deficit. A deficit of 500 calories per day typically results in a loss of 1 pound per week. Use our calorie intake calculator to determine your daily calorie needs, and then subtract 500 calories to find your weight loss target.
Can I use this calculator to gain weight?
Yes, you can. To gain weight, create a calorie surplus. Consume more calories than your TDEE.