๐ฅ Calorie Calculator
Find out exactly how many calories you need each day to maintain, lose, or gain weight.
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What Is a Calorie?
A calorie is a unit of energy. In nutrition, calories measure the amount of energy your body gets from the food and drinks you consume. Your body uses this energy to carry out every function โ from breathing and pumping blood to walking and thinking.
When you consume more calories than your body uses, the excess is stored as body fat. When you consume fewer, your body burns stored fat for energy. This energy balance is the foundation of weight management.
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation โ the most accurate formula currently recommended for estimating calorie needs in healthy adults. It calculates your Basal Metabolic Rate (BMR) first, then multiplies it by your activity level to get your Total Daily Energy Expenditure (TDEE).
BMR Formula (Male): (10 ร weight kg) + (6.25 ร height cm) โ (5 ร age) + 5
BMR Formula (Female): (10 ร weight kg) + (6.25 ร height cm) โ (5 ร age) โ 161
Activity Level Guide
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little or no exercise | ร 1.2 |
| Lightly Active | Light exercise 1โ3 days/week | ร 1.375 |
| Moderately Active | Moderate exercise 3โ5 days/week | ร 1.55 |
| Very Active | Hard exercise 6โ7 days/week | ร 1.725 |
| Extra Active | Physical job + daily intense exercise | ร 1.9 |
How Many Calories to Lose Weight?
A safe and sustainable rate of weight loss is 0.5โ1 kg per week. Since 1 kg of fat contains roughly 7,700 calories, a daily deficit of 500 calories results in approximately 0.5 kg of weight loss per week.
- Mild loss (0.5 kg/week): Eat 500 calories below your TDEE
- Aggressive loss (1 kg/week): Eat 1,000 calories below your TDEE
- Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision
Important: These are estimates based on population averages. Individual calorie needs vary based on genetics, hormones, medications, and other factors. Always consult a registered dietitian or doctor before starting a calorie-restricted diet.