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Daily Calorie Needs

Calculate your daily calorie needs based on gender, age, height, and weight

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Daily Calorie Needs Calculation: Plan Your Diet

Knowing the exact amount of energy your body requires is the foundation of a healthy lifestyle or successful weight control. Our daily calorie needs calculator uses personal data to guide you in staying in shape and reaching your fitness goals.

Key Terms

Essential concepts considered when calculating your calorie requirements:

  • BMR (Basal Metabolic Rate): The minimum energy your body spends while at rest to maintain vital functions.
  • TDEE (Total Daily Energy Expenditure): The total calories you need to maintain your weight, calculated by multiplying your BMR by your activity level.
  • Caloric Deficit: Consuming fewer calories than you burn, leading to weight loss.
  • Caloric Surplus: Consuming more calories than you burn, leading to weight gain.

What Are These Terms?

Basal Metabolic Rate (BMR)

BMR is the number of calories your body burns just to perform basic life-sustaining functions—like breathing, circulation, and cell production—even if you stay in bed all day. We use scientific methods like the Mifflin-St Jeor formula for this calculation.

TDEE and Activity Levels

TDEE encompasses every movement you make during the day. Whether you work in an office or perform heavy manual labor, your activity level directly shifts this value. Think of TDEE as your "actual daily calorie budget."

Nutrition Based on Your Goals

  • Losing Weight: For healthy weight loss, you should consume 300-500 calories less than your TDEE.
  • Gaining Weight: To gain muscle mass or overall weight, aim for 300-500 calories above your TDEE.
  • Maintenance: To keep your current weight, eat a number of calories equal to your TDEE.

How Does The Tool Work?

Calculation Logic

Our tool utilizes the globally recognized Mifflin-St Jeor equation:

  1. BMR Calculation: We formula-process your weight, height, and age based on gender.
    • Men: (10 × weight) + (6.25 × height) - (5 × age) + 5
    • Women: (10 × weight) + (6.25 × height) - (5 × age) - 161
  2. Activity Multiplier: Your BMR is multiplied by a factor (ranging from 1.2 to 1.9) corresponding to your lifestyle.
  3. Target Analysis: We breakdown your daily calorie budget based on weight loss or gain targets.

Step-by-Step Guide

  1. Enter Your Stats: Input your gender, age, height, and current weight.
  2. Select Activity Level: Choose the option that best describes your weekly exercise routine.
  3. Hit Calculate: Get your results in seconds.
  4. Review Results: Analyze your BMR and TDEE values and use them to plan your daily meals.

Real-World Examples

  • Office Professional: Find out the maintenance calories for a 165 lbs person with a sedentary lifestyle.
  • Athlete: Calculate the surplus calories required for a person training heavy 5 days a week to support muscle growth.

Pro Tip: Calories aren't everything; the source of those calories (macronutrients: carbohydrates, proteins, and fats) is equally vital for your long-term health and performance.