Calorie Calculator

Estimate your daily calorie needs to maintain, lose, or gain weight. This calculator is based on the Mifflin-St Jeor equation.

Your Calorie Needs

Maintenance 0
Mild Weight Loss (0.25 kg/week) 0
Weight Loss (0.5 kg/week) 0
Mild Weight Gain (0.25 kg/week) 0
Weight Gain (0.5 kg/week) 0

How the Calorie Calculator Works

Our Calorie Calculator estimates the number of calories you need to consume each day to maintain, lose, or gain weight. This calculator uses the Mifflin-St Jeor equation, which is widely considered to be one of the most accurate methods for calculating Basal Metabolic Rate (BMR).

What Are Calories?

A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity.

How This Calculator Determines Your Calorie Needs

  1. Input Your Details: Enter your age, gender, height, weight, and activity level.
  2. BMR Calculation: The calculator first calculates your BMR using the Mifflin-St Jeor equation:
    • Men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
    • Women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161
  3. Activity Level Adjustment: Your BMR is then multiplied by an activity factor to determine your daily calorie needs for maintenance.
  4. Weight Goal Adjustment: The calculator then adjusts your maintenance calories to show you how many calories you need to consume to lose or gain weight at a healthy pace.

Why Use a Calorie Calculator?

Using a calorie calculator can help you:

  • Understand Your Energy Needs: Get a clear picture of how many calories your body needs to function.
  • Manage Your Weight: Whether you want to lose, gain, or maintain your weight, knowing your calorie needs is the first step.
  • Plan Your Diet: Use your calorie target to help you make informed decisions about the foods you eat.

Frequently Asked Questions (FAQs)

1. How accurate is this calculator?

This calculator provides a good estimate of your calorie needs, but it's important to remember that it's not a substitute for professional medical advice. Your individual needs may vary.

2. What is a healthy rate of weight loss?

A healthy and sustainable rate of weight loss is generally considered to be 0.5 to 1 kg per week.

3. Should I eat the same number of calories every day?

Not necessarily. Your calorie needs can vary from day to day depending on your activity level. It's more important to focus on your average calorie intake over the course of a week.