Calculate your daily calorie needs for effective weight management. Get personalized recommendations based on your body metrics and activity level.
Based on your information, here are your personalized calorie recommendations
Calories needed to maintain your current weight
0.25 kg/week
0.5 kg/week
1 kg/week
Our free calorie calculator is designed to help you determine your daily calorie needs based on your personal information. Simply input your age, gender, height, weight, and activity level, and select your preferred calculation formula. The calculator will then provide you with personalized recommendations for maintaining, losing, or gaining weight.
Calories are units of energy that your body uses to function properly. The number of calories you need each day depends on various factors including your age, gender, height, weight, and activity level.
When you consume more calories than your body needs, the excess energy is stored as fat, leading to weight gain. Conversely, when you consume fewer calories than your body needs, your body uses stored fat for energy, resulting in weight loss.
Our calculator uses scientifically proven formulas to estimate your Basal Metabolic Rate (BMR) - the number of calories your body needs at rest - and then adjusts it based on your activity level to determine your Total Daily Energy Expenditure (TDEE).
To maintain your current weight, you need to consume approximately the same number of calories that your body burns each day. For weight loss, you need to create a calorie deficit by consuming fewer calories than your body burns. A deficit of 500 calories per day typically results in a weight loss of about 0.5 kg per week.
For weight gain, you need to create a calorie surplus by consuming more calories than your body burns. A surplus of 500 calories per day typically results in a weight gain of about 0.5 kg per week.
As you maintain a low-calorie diet, your body may adapt to the reduced energy intake, potentially leading to a weight loss plateau. Calorie cycling is a method that alternates between higher and lower calorie days to help overcome this plateau and continue making progress toward your goals.
| Day | Mild Weight Loss | Weight Loss |
|---|---|---|
| Sunday | 2,425 Calories | 2,425 Calories |
| Monday | 2,075 Calories | 1,725 Calories |
| Tuesday | 2,075 Calories | 1,725 Calories |
| Wednesday | 2,075 Calories | 1,725 Calories |
| Thursday | 2,075 Calories | 1,725 Calories |
| Friday | 2,075 Calories | 1,725 Calories |
| Saturday | 2,425 Calories | 2,425 Calories |
Another effective way to manage weight, in addition to adjusting calorie intake, is increasing your activity level. The following table shows estimated weight loss based on varying activity levels and a maintenance calorie intake.
| Activity Level | Estimated Weight Loss per Week |
|---|---|
| Daily exercise, or intense exercise 3-4 times per week | 0.2 kg |
| Intense exercise 6-7 times per week | 0.6 kg |
| Very intense exercise daily, or a highly physical job | 1.1 kg |
This calorie calculator is based on several equations, and the results are based on estimated averages. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate (BMR), which is the amount of energy expended per day at rest. It was revised in 1984 to be more accurate and was used until 1990, when the Mifflin-St Jeor Equation was introduced.
The Mifflin-St Jeor Equation also calculates BMR and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different as it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something neither the Mifflin-St Jeor nor the Harris-Benedict Equation do.
Of these equations, the Mifflin-St Jeor Equation is considered the most accurate for calculating BMR, with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.
For men:
BMR = 10W + 6.25H - 5A + 5
For women:
BMR = 10W + 6.25H - 5A - 161
For men:
BMR = 13.397W + 4.799H - 5.677A + 88.362
For women:
BMR = 9.247W + 3.098H - 4.330A + 447.593
BMR = 370 + 21.6(1 - F)W
Where:
The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body weight, assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.95) dependent on a person's typical levels of exercise.
1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, to lose 1 pound per week, it's recommended to reduce 500 calories from the estimated maintenance calories per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during that period.
Daily calorie needs are calculated using formulas like Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle. These formulas take into account your age, gender, height, weight, and activity level to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including calories burned during exercise and daily activities. It's calculated by multiplying your BMR by an activity factor. Your TDEE determines the number of calories you need to maintain your current weight.
To lose weight safely, it's generally recommended to consume 500-1000 calories less than your maintenance calories per day. This typically results in a weight loss of 0.5-1 kg per week. Losing weight too quickly can lead to muscle loss and nutritional deficiencies.
Yes, this calculator provides recommendations for both weight loss and weight gain. For weight loss, it suggests consuming fewer calories than your maintenance level, and for weight gain, it suggests consuming more calories than your maintenance level.
Eating less than 1200 calories per day is generally not recommended without medical supervision. Very low-calorie diets can lead to nutrient deficiencies, muscle loss, and a slower metabolism. It's always best to consult with a healthcare professional before starting a very restrictive diet.
Yes, both age and gender affect your calorie needs. Men generally have more muscle mass and a higher BMR than women. As you age, your metabolism tends to slow down, resulting in lower calorie needs.
Your activity level significantly impacts your calorie needs. The more active you are, the more calories your body burns. Our calculator adjusts your maintenance calories based on your activity level, from sedentary (little to no exercise) to extra active (very intense exercise daily or physical job).
BMR (Basal Metabolic Rate) is the number of calories your body needs at rest to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing the total calories you burn in a day, including exercise and daily activities.
While this calculator provides accurate estimates for most people, athletes and pregnant individuals may have different calorie needs. Athletes typically require more calories due to their high activity levels, and pregnant individuals need additional calories to support fetal development. Consult with a healthcare professional for personalized recommendations.
Choose foods that are high in nutrients but relatively low in calories, such as fruits, vegetables, lean proteins, and whole grains. These foods will help you feel full while providing essential nutrients.
Regularly track your weight, measurements, and how your clothes fit. This will help you stay motivated and make adjustments to your plan as needed. Remember that weight can fluctuate daily due to water retention.
Building muscle through strength training can increase your metabolism, as muscle burns more calories at rest than fat. Aim for at least two strength training sessions per week.
Drinking enough water is essential for overall health and can help with weight management. Sometimes thirst is mistaken for hunger, so staying hydrated may help prevent unnecessary snacking.
Lack of sleep can disrupt hormones that regulate appetite, leading to increased hunger and cravings. Aim for 7-9 hours of quality sleep per night to support your weight management goals.
Having a support system can make a big difference in your weight management journey. Consider joining a support group, working with a registered dietitian, or enlisting friends and family for encouragement.
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