Calorie Calculator

Understanding Calorie Needs

Your daily calorie needs depend on several factors including your age, gender, height, weight, and activity level. This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for calculating Basal Metabolic Rate (BMR) - the number of calories your body needs to maintain basic physiological functions at rest.

What is BMR?

Basal Metabolic Rate (BMR) represents the minimum number of calories your body needs to function while at complete rest. This includes calories needed for breathing, circulation, cell production, nutrient processing, and other vital functions. Your BMR typically accounts for about 60-75% of your total daily calorie expenditure.

Activity Levels Explained

• Sedentary: Little to no exercise, desk job
• Light Activity: Light exercise 1-3 times per week
• Moderate Activity: Moderate exercise 3-5 times per week
• Very Active: Hard exercise 6-7 times per week
• Extremely Active: Very hard exercise, physical job, or training twice a day

Weight Goals Explained

The calculator provides three different calorie targets based on common weight management goals:

• Weight Loss: 20% reduction from maintenance calories for gradual, sustainable weight loss
• Maintenance: Calories needed to maintain your current weight
• Weight Gain: 20% increase from maintenance calories for gradual, healthy weight gain

Disclaimer: This calculator provides estimates based on established formulas. Individual needs may vary. Consult with a healthcare provider or registered dietitian for personalized nutrition advice, especially if you have health conditions or specific fitness goals.