Calorie Calculator

This calculator helps you determine your daily calorie needs based on your personal characteristics and activity level. It uses three different formulas to calculate your Basal Metabolic Rate (BMR):

1. Mifflin-St Jeor Formula (Default): The most accurate formula for the general population
2. Revised Harris-Benedict Formula: A widely used alternative that some find more accurate for their body type
3. Katch-McArdle Formula: Best for those who know their body fat percentage, as it calculates based on lean body mass

The calculator then adjusts your BMR based on your activity level to determine your Total Daily Energy Expenditure (TDEE) or maintenance calories. It also provides calorie targets for different weight management goals:

• Weight loss (mild, moderate, and extreme)
• Weight maintenance
• Weight gain (mild and moderate)

How to Use

1. Select your preferred unit system (US or Metric)
2. Enter your personal details (age, gender, height, and weight)
3. Choose your activity level
4. Select your preferred BMR calculation formula
5. If using the Katch-McArdle formula, enter your body fat percentage
6. Click “Calculate Calories” to see your results

Understanding the Results

• BMR (Basal Metabolic Rate): The number of calories your body burns at rest
• Maintenance Calories: Your TDEE (Total Daily Energy Expenditure) - the calories needed to maintain your current weight
• Weight Loss Calories:
  • Mild (0.25 kg/week): 250 calorie deficit
  • Moderate (0.5 kg/week): 500 calorie deficit
  • Extreme (1 kg/week): 1000 calorie deficit
• Weight Gain Calories:
  • Mild (0.25 kg/week): 250 calorie surplus
  • Moderate (0.5 kg/week): 500 calorie surplus

Important Notes

• The calculator provides estimates based on statistical formulas. Individual results may vary.
• For weight loss, it’s generally not recommended to go below 1200 calories per day for women or 1500 calories per day for men without medical supervision.
• Extreme weight loss (1 kg/week) may not be suitable for everyone and should be discussed with a healthcare provider.
• These calculations assume you maintain the same activity level used in the calculator.