BMI Calculator
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Body Fat Percentage Calculator
BMR CalculatorCalorie Calculator - Calculate Your Daily Calorie Needs Easily
Food Energy Converter
| Weight | cal/day | Percentage | |
Extreme weight loss |
-2 lb/week | 1,326 cal/day | 57% |
Weight Loss |
-1 lb/week | 1,826 cal/day | 79% |
Mild weight loss |
-0.5 lb/week | 2,076 cal/day | 89% |
Maintain weight |
0 lb/week | 2,326 cal/day | 100% |
Mild weight gain |
+0.5 lb/week | 2,576 cal/day | 111% |
Weight gain |
+1 lb/week | 2,826 cal/day | 121% |
Extreme weight gain |
+2 lb/week | 3,326 cal/day | 143% |
Understanding Your Results - What Your Results Mean
The result shows your estimated maintenance calories - the number of calories your body burns daily.
You can then adjust your intake based on your goal:
| Goal | Calorie Adjustment | Description |
|---|---|---|
Extreme Weight Loss |
25-35% below maintenance | A very aggressive deficit. Not recommended long term; may cause rapid weight loss and low energy levels. |
Weight Loss |
20-25% below maintenance | A strong calorie deficit for faster fat loss while maintaining nutrition. |
Mild Weight Loss |
10-15% below maintenance | A moderate deficit ideal for gradual, sustainable fat loss. |
Maintain Weight |
Equal to maintenance | Keeps your current weight stable with balanced energy intake. |
Mild Weight Gain |
10-15% above maintenance | Supports slow, steady muscle gain without excessive fat. |
Weight Gain |
20-25% above maintenance | A stronger surplus for building muscle and increasing strength. |
Extreme Weight Gain |
25-35% above maintenance | For aggressive mass gain, often used in intense strength or performance phases. |
These ranges are general guidelines. Individual calorie needs may vary based on metabolism, body composition, training intensity, sleep, and overall health. For best results, adjust gradually and monitor changes over time.
- 🔥 Check your BMR to learn your daily energy burn
- 💪 Estimate your body fat percentage for deeper insights
- ⚡ Understand your calorie burn to optimize your fitness goals
- 🥗 Explore healthy recipes suited to your calorie needs
- ⚖️ Calculate your BMI to understand your body balance
Activity Levels Explained
Understanding your activity level is crucial for accurate calorie estimation. Here's a breakdown of the options:
- Basal Metabolic Rate (BMR): The number of calories your body needs at rest to maintain vital functions.
- Sedentary: Little or no exercise; typical for desk jobs.
- Light: Light exercise 1-3 times per week.
- Moderate: Moderate exercise 4-5 times per week.
- Active: Daily exercise or intense exercise 3-4 times per week.
- Very Active: Intense exercise 6-7 times per week.
- Extra Active: Very intense daily exercise or a physically demanding job.
About BMR Estimation Formula
The Equation of Mifflin-St. Jeor
| Gender | Formula |
|---|---|
| Males | BMR = 10W + 6.25H - 5A + 5 |
| Females | BMR = 10W + 6.25H - 5A - 161 |
The Revised Equation of Harris-Benedict
| Gender | Formula |
|---|---|
| Males | BMR = 13.397W + 4.799H - 5.677A + 88.362 |
| Females | BMR = 9.247W + 3.098H - 4.330A + 447.593 |
The Formula of Katch-McArdle
| Gender | Formula |
|---|---|
| Universal | BMR = 370 + 21.6(1 - F)W |
H - body height in cm
A - age
F - body fat percentage
What Is a Calorie Calculator?
A calorie calculator estimates how many calories your body burns in a day, also known as your Total Daily Energy Expenditure (TDEE). It considers factors like your age, gender, height, weight, and activity level to determine the energy your body needs to maintain its current weight.
By adjusting your calorie intake, you can effectively reach your goals - whether it's losing fat, building muscle, or maintaining your current shape.
How to Use the Calorie Calculator?
To use the calorie calculator, simply input your personal details such as age and gender. Then, enter your height and weight in either metric or imperial units. Select your typical activity level from the provided options. Once all the information is filled in, click the "Calculate" button to see your estimated daily calorie needs along with recommendations for weight loss, maintenance, or gain.
