Introduction

Estimate your daily calorie needs for weight maintenance, loss, or gain.

How It Works

This calculator estimates your daily calorie requirements based on:

• Personal factors: Age, gender, height, weight
• Activity level: From sedentary to very active
• Weight goals: Maintain, lose, or gain weight

Calculation Methods

We use three scientifically validated equations:

1. Mifflin-St Jeor Equation (most accurate for most people):
   • Men: BMR = 10W + 6.25H - 5A + 5
   • Women: BMR = 10W + 6.25H - 5A - 161
2. Revised Harris-Benedict Equation:
   • Men: BMR = 13.397W + 4.799H - 5.677A + 88.362
   • Women: BMR = 9.247W + 3.098H - 4.330A + 447.593
3. Katch-McArdle Formula (best if you know body fat %):
   • BMR = 370 + 21.6(1 - F)W

Where:

• W = weight (kg)
• H = height (cm)
• A = age
• F = body fat percentage

Healthy Weight Loss Guidelines

• 1 pound ≈ 3,500 calories
• To lose 1 lb/week: Reduce daily intake by 500 calories
• Maximum safe loss: 2 lbs/week (1,000 calorie deficit)
• Never consume <1,200 (women) or <1,500 (men) calories daily without medical supervision

Understanding Your Results

Your Basal Metabolic Rate (BMR) is the calories your body needs at complete rest. We multiply this by an activity factor to estimate your Total Daily Energy Expenditure (TDEE) – the calories you burn daily.

Weight Management Tips

1. For weight loss:
   • Aim for a 500-1,000 calorie daily deficit
   • Combine diet with exercise for best results
   • Focus on nutrient-dense foods
2. For weight gain:
   • Add 300-500 calories daily
   • Include strength training to build muscle
3. For maintenance:
   • Match intake to your TDEE
   • Monitor weight and adjust as needed

Nutrition Fundamentals

• Macronutrients:
  • Fat: 9 cal/g
  • Protein: 4 cal/g
  • Carbs: 4 cal/g
  • Alcohol: 7 cal/g
• Quality matters: 100 calories of vegetables ≠ 100 calories of candy in nutritional value

Common Food Calories

Food	Serving	Calories
Apple	1 medium	95
Chicken breast	3 oz	140
White rice	1 cup	205
Mixed nuts	1 oz	170

Sample Meal Plans

1,500 Calorie Day:

• Breakfast: Greek yogurt + berries + granola (350 cal)
• Lunch: Grilled chicken salad (450 cal)
• Dinner: Salmon + quinoa + veggies (500 cal)
• Snacks: Nuts + fruit (200 cal)

Exercise Calories Burned*

Activity (1hr)	125 lb	155 lb	185 lb
Walking	215	267	319
Swimming	397	492	587
Cycling	454	562	671

*Calories burned vary by intensity and individual factors

Pro Tips

• Use a food scale for accuracy when starting
• Drink plenty of water
• Get enough protein (0.8-1g per pound of body weight)
• Be patient – healthy weight change takes time

Remember: This calculator provides estimates. For personalized advice, consult a dietitian or doctor.