Calorie Calculator
🔹 BMR Formulas Explained
This Calorie Calculator uses three scientifically recognized formulas to estimate your Basal Metabolic Rate (BMR) — the number of calories your body burns while at rest. Each equation has specific use cases depending on your body composition and fitness goals.
🔹 Mifflin-St Jeor Equation
Considered the most accurate for general use, the Mifflin-St Jeor formula is used by many modern nutrition professionals:
- Men: BMR = 10W + 6.25H − 5A + 5
- Women: BMR = 10W + 6.25H − 5A − 161
🔹 Revised Harris-Benedict Equation
A modified version of the original 1918 formula, the Harris-Benedict equation is still widely used for historical comparison:
- Men: BMR = 13.397W + 4.799H − 5.677A + 88.362
- Women: BMR = 9.247W + 3.098H − 4.330A + 447.593
🔹 Katch-McArdle Formula
Best for athletes or lean individuals, the Katch-McArdle equation uses lean body mass rather than total body weight:
- All: BMR = 370 + 21.6 × (1 − F) × W
- F = Body fat % (as a decimal), W = Weight in kg
🔹 Understanding BMR & Calorie Goals
BMR represents your baseline energy use. To calculate your total daily energy needs, multiply your BMR by an activity factor (1.2–1.95 depending on your lifestyle). For weight goals:
- To lose 0.5 kg/week, subtract 500 kcal/day
- To lose 1 kg/week, subtract 1,000 kcal/day
- Never drop below 1,200 (women) or 1,500 (men) kcal/day without medical guidance
Maintaining a healthy diet, hydration, fiber intake, and macronutrient balance is key for long-term success. Learn more about healthy calorie intake from NHLBI.gov.
🔹 Calorie Counting & Weight Management
Understanding how many calories you need to maintain, lose, or gain weight is the first step in taking control of your health. Once you've used the Calorie Calculator above, here’s how to apply the results effectively:
- 🔹 To lose 0.5 kg/week: Subtract approximately 500 kcal/day from your maintenance calories.
- 🔹 To lose 1 kg/week: Subtract approximately 1000 kcal/day — this is the maximum recommended without medical supervision.
- 🔹 To gain weight safely: Add 500–1000 kcal/day to your maintenance number, depending on your goals and activity level.
- 🔹 Never go below: 1200 kcal/day (women) or 1500 kcal/day (men) unless under medical guidance.
Tracking calories accurately is key. You can use apps like MyFitnessPal or Cronometer to stay consistent and monitor your intake.
Keep in mind that food quality matters as much as quantity. Aim for whole, nutrient-dense foods and maintain a balanced intake of protein, fats, and carbohydrates. For sustainable results, combine calorie awareness with physical activity and rest.
🔹 How Many Calories Do You Need?
The number of calories you need daily depends on multiple factors such as age, weight, height, gender, physical activity, and overall health. Adult males typically require 2,000–3,000 calories daily, while adult females generally need 1,600–2,400 calories, according to the U.S. Department of Health.
Consuming fewer calories than your body requires can hinder vital functions and slow metabolism. Harvard Health recommends that women consume at least 1,200 calories and men at least 1,500 calories per day unless medically supervised.
🔹 Calories: Different Kinds and Their Effects
Calories come from macronutrients like carbohydrates, proteins, and fats. Alcohol also contributes significantly to daily calorie intake. Studies show that nutrition labels might not always reflect the actual calories your body absorbs.
Chewing, digestion, and food quality matter. For example, foods that are harder to chew—like raw vegetables or whole grains—burn more calories during digestion. Ingredients like capsaicin (from chili peppers) or caffeine may boost calorie burning slightly.
Avoid empty calories—those found in sugary drinks and ultra-processed foods. Instead, opt for nutrient-dense choices like fruits, vegetables, and lean proteins. Remember: quality matters as much as quantity.
🔹 How Many Calories Do You Need?
The number of calories you need daily depends on multiple factors such as age, weight, height, gender, physical activity, and overall health. Adult males typically require 2,000–3,000 calories daily, while adult females generally need 1,600–2,400 calories, according to the U.S. Department of Health.
Consuming fewer calories than your body requires can hinder vital functions and slow metabolism. Harvard Health recommends that women consume at least 1,200 calories and men at least 1,500 calories per day unless medically supervised.
🔹 Calories: Different Kinds and Their Effects
Calories come from macronutrients like carbohydrates, proteins, and fats. Alcohol also contributes significantly to daily calorie intake. Studies show that nutrition labels might not always reflect the actual calories your body absorbs.
Chewing, digestion, and food quality matter. For example, foods that are harder to chew—like raw vegetables or whole grains—burn more calories during digestion. Ingredients like capsaicin (from chili peppers) or caffeine may boost calorie burning slightly.
Avoid empty calories—those found in sugary drinks and ultra-processed foods. Instead, opt for nutrient-dense choices like fruits, vegetables, and lean proteins. Remember: quality matters as much as quantity.