Gender

Male Female

Age

Height

cm feet & inches

Weight

kg pounds

Activity Level Sedentary: little or no exercise Light: exercise 1-3 times/week Moderate: exercise 4-5 times/week Active: daily exercise or intense exercise 3-4 times/week Very Active: intense exercise 6-7 times/week Extra Active: very intense exercise daily, or physical job

Goal Maintain weight Mild weight loss (0.25 kg/week) Weight loss (0.5 kg/week) Extreme weight loss (1 kg/week) Mild weight gain (0.25 kg/week) Weight gain (0.5 kg/week) Extreme weight gain (1 kg/week)

Calculate

Your Results

Understanding Your Calorie Needs

Knowing your daily calorie needs is essential for achieving your health and fitness goals. Whether you want to lose weight, gain muscle, or maintain your current weight, this calorie calculator provides personalized estimates based on your individual characteristics and activity level.

How Calories Work

Calories represent the energy your body needs to function. Your Basal Metabolic Rate (BMR) is the number of calories your body requires at complete rest to maintain basic functions like breathing and circulation. When you factor in physical activity, you get your Total Daily Energy Expenditure (TDEE), which is your maintenance calorie level.

Weight Loss and Gain Principles

To lose weight, you need to consume fewer calories than your TDEE (calorie deficit). A deficit of 500 calories per day typically results in about 0.5 kg (1 pound) of weight loss per week. Conversely, to gain weight, you need a calorie surplus.

Macronutrient Distribution

While total calories are most important for weight management, macronutrient distribution affects body composition and health:

• Protein: Essential for muscle repair and growth (4 calories/gram)
• Carbohydrates: Primary energy source (4 calories/gram)
• Fats: Important for hormone production and nutrient absorption (9 calories/gram)

Factors Affecting Calorie Needs

Several factors influence your calorie requirements:

• Age: Metabolism slows with age
• Gender: Men typically have higher calorie needs
• Body Composition: Muscle burns more calories than fat
• Activity Level: More active individuals burn more calories
• Genetics: Some people naturally have faster metabolisms

Tips for Healthy Weight Management

• Focus on nutrient-dense foods rather than just calorie counting
• Combine diet with regular exercise for best results
• Make gradual changes for sustainable results
• Stay hydrated and get adequate sleep
• Monitor progress and adjust as needed

Remember that these calculations are estimates. Individual variations mean you may need to adjust your calorie intake based on your actual results. Consult with a healthcare professional before making significant dietary changes, especially if you have any medical conditions.