Calorie Calculator
The calorie calculator estimates your daily energy needs based on your age, gender, weight, height, and activity level. Use it to plan for weight loss, maintenance, or gain.
What are Calories?
Calories are units of energy found in food and drinks. Your body uses calories for everything you do, from breathing to exercising. Consuming the right amount of calories is essential for maintaining a healthy weight and supporting your body's needs.
How to Build and Maintain a Healthy Calorie Balance
Achieving and maintaining a healthy calorie balance is key for weight management and overall well-being. Here are some best practices and real-world tips:
- Eat Nutrient-Dense Foods: Choose whole grains, lean proteins, fruits, vegetables, and healthy fats. Limit processed foods, sugary snacks, and high-calorie beverages.
- Practice Portion Control: Use smaller plates, measure servings, and be mindful of hunger and fullness cues to avoid overeating.
- Stay Active: Incorporate regular physical activity such as walking, cycling, swimming, or strength training. Aim for at least 150 minutes of moderate exercise per week.
- Track Your Intake: Use a food diary or app to monitor your calorie intake and make adjustments as needed to meet your goals.
- Plan Balanced Meals: Include a mix of macronutrients (carbohydrates, proteins, fats) in each meal to promote satiety and stable energy.
- Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger.
- Get Adequate Sleep: Poor sleep can disrupt hormones that regulate appetite and metabolism, making calorie management harder.
- Seek Professional Guidance: If you have specific health goals or conditions, consult a registered dietitian or healthcare provider for personalized advice.
Example: If your daily calorie need is 2,000 kcal and you want to lose weight, aim for a daily intake of 1,500–1,700 kcal and increase your activity level. For weight maintenance, match your intake to your calculated needs.
How is Daily Calorie Need Calculated?
Your daily calorie requirement is based on your Basal Metabolic Rate (BMR) and your activity level. The Mifflin-St Jeor Equation is used for BMR:
- For men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + 5
- For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) – 161
Your Total Daily Energy Expenditure (TDEE) is BMR multiplied by your activity factor.
How Many Calories Should I Eat to Lose Weight?
To lose weight, you need to eat fewer calories than you burn. A safe calorie deficit is 500–1000 kcal per day, resulting in a weight loss of about 0.5–1 kg per week. Never go below 1200 kcal/day for women or 1500 kcal/day for men without medical supervision.