Calorie Calculator
Estimate your daily calorie needs based on age, gender, weight, height, and activity level. The result will help in diet planning and weight management.
How to Interpret Results?
The calculator result shows your estimated daily caloric needs... to maintain your current weight.
Weight Management Tips:
- Weight Loss: To lose about 0.5 kg per week, consume 500 calories less per day than your daily needs.
- Weight Maintenance: Consume the number of calories equal to your daily needs.
- Weight Gain: To gain about 0.5 kg per week, consume 500 calories more per day than your daily needs.
Note: The calculator provides estimated values. Actual needs may vary based on metabolism, health, environment. Consult a doctor or dietitian before starting a diet.
About the Calculation Method
This calculator uses the Mifflin-St Jeor formula to estimate Basal Metabolic Rate (BMR), then applies an activity factor to calculate total daily needs.
Mifflin-St Jeor Formula:
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Physical Activity Multipliers:
- Sedentary: BMR × 1.2 (little to no exercise)
- Light Activity: BMR × 1.375 (light exercise 1–3 times/week)
- Moderate Activity: BMR × 1.55 (moderate exercise 3–5 times/week)
- Active: BMR × 1.725 (intense exercise 6–7 times/week)
- Very Active: BMR × 1.9 (very intense exercise, physical job)
This formula is considered one of the most accurate for estimating BMR without lab testing.