🍎 Calorie Calculator
Calculate your daily caloric needs based on your age, gender, weight, height, activity level, and fitness goals. Get personalized recommendations for weight loss, maintenance, or weight gain with detailed macronutrient breakdowns.
👤 Personal Information
| 👤 Age: | |
| ⚧ Gender: | |
| 📏 Height: |
ft
in
or cm |
| ⚖️ Weight: |
lbs
or kg |
| 🏃♂️ Activity Level: | |
| 🎯 Goal: | |
🏃♂️ Activity Level Guide
| Level | Description | Multiplier |
|---|---|---|
| 🛋️ Sedentary | Desk job, no exercise | 1.2 |
| 🚶♂️ Light | Light exercise 1-3 days | 1.375 |
| 🏃♂️ Moderate | Exercise 3-5 days | 1.55 |
| 💪 Active | Exercise 6-7 days | 1.725 |
| 🏋️♂️ Very Active | 2x/day or physical job | 1.9 |
🔬 Understanding Calories and Metabolism
Calories are units of energy that your body uses to function. Your daily caloric needs depend on your Basal Metabolic Rate (BMR) and activity level. Understanding these concepts helps you make informed decisions about your diet and fitness goals.
📐 BMR Calculation Methods
🧮 Mifflin-St Jeor Equation (Used by this calculator)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
📊 Harris-Benedict Equation (Alternative)
Men: BMR = 88.362 + 13.397 × weight(kg) + 4.799 × height(cm) - 5.677 × age
Women: BMR = 447.593 + 9.247 × weight(kg) + 3.098 × height(cm) - 4.330 × age
⚖️ Weight Management Guidelines
| Goal | Calorie Deficit/Surplus | Expected Rate | Safety |
|---|---|---|---|
| 📉 Lose 2 lbs/week | -1000 cal/day | Fast | ⚠️ Aggressive |
| 📉 Lose 1 lb/week | -500 cal/day | Moderate | ✅ Recommended |
| ⚖️ Maintain | 0 cal/day | Stable | ✅ Safe |
| 📈 Gain 1 lb/week | +500 cal/day | Moderate | ✅ Recommended |
| 📈 Gain 2 lbs/week | +1000 cal/day | Fast | ⚠️ Aggressive |
🥗 Macronutrient Guidelines
| Macronutrient | Calories per gram | Recommended % | Function |
|---|---|---|---|
| 🥩 Protein | 4 calories | 25-30% | Muscle building & repair |
| 🍞 Carbohydrates | 4 calories | 40-50% | Primary energy source |
| 🥑 Fats | 9 calories | 20-30% | Hormone production & absorption |
💡 Tips for Success
- 🎯 Be Realistic: Aim for 1-2 lbs per week for sustainable results
- 📱 Track Everything: Use a food diary or app to monitor intake
- 💧 Stay Hydrated: Drink plenty of water throughout the day
- 🏃♂️ Include Exercise: Combine diet with regular physical activity
- 😴 Get Sleep: 7-9 hours of quality sleep affects metabolism
- 📊 Monitor Progress: Weigh yourself weekly, not daily
🔗 Related Calculators
Explore our other health calculators:
- 🏃♂️ BMI Calculator - Calculate body mass index
- 🧮 Body Fat Calculator - Estimate body fat percentage
- 🥗 Macro Calculator - Detailed macronutrient planning
- 💧 Water Intake Calculator - Daily hydration needs