Calorie Calculator
Sedentary: Little or no exercise, desk job
Amancalc.com
What is a Calorie Calculator?
A calorie calculator helps you determine how many calories you need to consume daily based on your age, gender, weight, height, and activity level. It calculates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to provide personalized calorie recommendations.
Understanding your daily calorie needs is essential for achieving your health and fitness goals, whether you want to lose weight, maintain your current weight, or gain weight in a healthy way.
Advantages of Using Our Calorie Calculator
- ✓Accurate BMR Calculation: Uses the Mifflin-St Jeor equation, the most accurate BMR formula
- ✓TDEE Calculation: Calculates your Total Daily Energy Expenditure based on activity level
- ✓Macro Recommendations: Get personalized protein, carbs, and fat recommendations
- ✓Multiple Goals: Calculate calories for weight loss, maintenance, or weight gain
- ✓Dual Unit Support: Works with both metric and imperial units
- ✓Real-time Updates: See results instantly as you change inputs
- ✓Free & Private: No registration required, all calculations done locally
How to Use the Calorie Calculator
- 1Enter Your Personal InformationInput your age, gender, weight, and height. Select your preferred unit system (metric or imperial).
- 2Select Your Activity LevelChoose the activity level that best describes your daily routine and exercise habits.
- 3Choose Your GoalSelect whether you want to lose weight, maintain your current weight, or gain weight.
- 4Review Your ResultsGet your BMR, TDEE, recommended daily calories, and macro breakdown instantly.
Understanding BMR and TDEE
BMR (Basal Metabolic Rate)
BMR is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cell production. It accounts for about 60-70% of your total daily calorie burn.
TDEE (Total Daily Energy Expenditure)
TDEE is your total daily calorie burn, including BMR plus calories burned through physical activity and digestion. This is the number you should use to determine your daily calorie intake for weight maintenance.
Activity Levels Explained
Sedentary (1.2)
Little or no exercise, desk job, minimal daily movement
Lightly Active (1.375)
Light exercise 1-3 days per week, walking, light housework
Moderately Active (1.55)
Moderate exercise 3-5 days per week, active lifestyle
Very Active (1.725)
Hard exercise 6-7 days per week, intense workouts
Extra Active (1.9)
Very hard exercise, physical job, training twice per day
Understanding Macros
Protein
4 calories per gram
Essential for muscle repair and growth. Recommended: 1.6-2.2g per kg bodyweight.
Carbohydrates
4 calories per gram
Primary energy source. Important for workouts and daily activities.
Fats
9 calories per gram
Essential for hormone production and nutrient absorption. Recommended: 20-35% of total calories.
Frequently Asked Questions
How accurate is this calorie calculator?
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula. However, individual results may vary based on factors like muscle mass, genetics, and metabolism. Use it as a starting point and adjust based on your results.
How many calories should I eat to lose weight?
A safe weight loss rate is 1-2 pounds per week, which requires a calorie deficit of 500-1000 calories per day. Our calculator provides a weight loss calorie target with a 500-calorie deficit. Never go below 1200 calories per day without medical supervision.
Should I use BMR or TDEE?
Use TDEE for determining your daily calorie needs. BMR only accounts for calories burned at rest, while TDEE includes all your daily activities. TDEE gives you a complete picture of your energy needs.
How often should I recalculate my calories?
Recalculate your calories every 4-6 weeks or whenever your weight, activity level, or goals change significantly. As you lose or gain weight, your calorie needs will change.
Can I eat fewer calories than recommended for faster weight loss?
While a larger calorie deficit may seem appealing, it can lead to muscle loss, decreased metabolism, and nutritional deficiencies. A moderate deficit of 500 calories per day is sustainable and effective for long-term weight loss.
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