Calorie Calculator

Calorie Calculator

Understanding your daily calorie needs helps you plan your diet for weight loss, maintenance, or muscle gain.

Key Terms

• BMR (Basal Metabolic Rate) — Calories your body burns at rest to maintain vital functions.
• TDEE (Total Daily Energy Expenditure) — Total calories burned per day including activity.
• Activity Factor — Multiplier that accounts for your physical activity level.
• Caloric Deficit — Consuming fewer calories than you burn leads to weight loss.
• Caloric Surplus — Consuming more calories than you burn leads to weight gain.

Activity Levels

• Sedentary (1.2x) — Little or no exercise
• Lightly Active (1.375x) — Light exercise 1-3 days/week
• Moderately Active (1.55x) — Moderate exercise 3-5 days/week
• Very Active (1.725x) — Hard exercise 6-7 days/week
• Extra Active (1.9x) — Very hard exercise & physical job

Mifflin-St Jeor Equation

Where W = weight(kg), H = height(cm), A = age(years)

Tips for Weight Management

• A 500 calorie daily deficit typically results in 1 lb of weight loss per week
• Don't drop below 1200 calories/day for women or 1500 for men without medical supervision
• Protein helps preserve muscle mass during weight loss
• Regular exercise increases TDEE and improves body composition
• Track progress over weeks, not days, for accurate trends