Calorie Calculator Best

Daily Calorie Needs Calculator

kg lbs

cm inches

Sedentary (little or no exercise) Lightly Active (light exercise/sports 1-3 days/week) Moderately Active (moderate exercise/sports 3-5 days/week) Very Active (hard exercise/sports 6-7 days a week) Extra Active (very hard exercise/sports & physical job or 2x training)

Maintain Weight Mild Weight Loss (approx. 0.25 kg/week) Moderate Weight Loss (approx. 0.5 kg/week) Extreme Weight Loss (approx. 1 kg/week) Mild Weight Gain (approx. 0.25 kg/week) Moderate Weight Gain (approx. 0.5 kg/week) Extreme Weight Gain (approx. 1 kg/week)

function calculateCalories() { var age = parseFloat(document.getElementById('age').value); var gender = document.querySelector('input[name="gender"]:checked').value; var weight = parseFloat(document.getElementById('weight').value); var weightUnit = document.getElementById('weightUnit').value; var height = parseFloat(document.getElementById('height').value); var heightUnit = document.getElementById('heightUnit').value; var activityLevel = document.getElementById('activityLevel').value; var goal = document.getElementById('goal').value; var resultDiv = document.getElementById('result'); if (isNaN(age) || age <= 0 || isNaN(weight) || weight <= 0 || isNaN(height) || height <= 0) { resultDiv.innerHTML = 'Please enter valid positive numbers for age, weight, and height.'; return; } // Convert weight to kg var weightKg = weight; if (weightUnit === 'lbs') { weightKg = weight * 0.453592; } // Convert height to cm var heightCm = height; if (heightUnit === 'inches') { heightCm = height * 2.54; } var bmr; // Mifflin-St Jeor Equation if (gender === 'male') { bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) + 5; } else { // female bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) – 161; } var tdeeMultiplier; switch (activityLevel) { case 'sedentary': tdeeMultiplier = 1.2; break; case 'lightlyActive': tdeeMultiplier = 1.375; break; case 'moderatelyActive': tdeeMultiplier = 1.55; break; case 'veryActive': tdeeMultiplier = 1.725; break; case 'extraActive': tdeeMultiplier = 1.9; break; default: tdeeMultiplier = 1.2; // Default to sedentary } var tdee = bmr * tdeeMultiplier; var calorieAdjustment = 0; switch (goal) { case 'maintain': calorieAdjustment = 0; break; case 'mildLoss': calorieAdjustment = -250; // Approx 0.25 kg/week loss break; case 'moderateLoss': calorieAdjustment = -500; // Approx 0.5 kg/week loss break; case 'extremeLoss': calorieAdjustment = -1000; // Approx 1 kg/week loss break; case 'mildGain': calorieAdjustment = 250; // Approx 0.25 kg/week gain break; case 'moderateGain': calorieAdjustment = 500; // Approx 0.5 kg/week gain break; case 'extremeGain': calorieAdjustment = 1000; // Approx 1 kg/week gain break; default: calorieAdjustment = 0; } var dailyCalories = tdee + calorieAdjustment; resultDiv.innerHTML = ` Your Basal Metabolic Rate (BMR): ${Math.round(bmr)} calories/day Your Total Daily Energy Expenditure (TDEE): ${Math.round(tdee)} calories/day To ${goal.replace(/([A-Z])/g, ' $1').toLowerCase()} your weight, you should aim for approximately: ${Math.round(dailyCalories)} calories/day ${goal.includes('extreme') ? 'Extreme weight loss/gain targets should be discussed with a healthcare professional.' : "} `; }

Understanding Your Daily Calorie Needs

Calories are units of energy that your body uses to perform all its functions, from breathing and thinking to exercising and digesting food. Understanding your daily calorie needs is fundamental to managing your weight, whether you aim to lose, gain, or maintain it.

What is Basal Metabolic Rate (BMR)?

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life-sustaining functions. This includes processes like breathing, circulation, cell production, nutrient processing, and organ function. Even when you're sleeping, your body is constantly burning calories. Factors like age, gender, weight, and height significantly influence your BMR.

The calculator above uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate formulas for estimating BMR:

• For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

What is Total Daily Energy Expenditure (TDEE)?

While BMR accounts for calories burned at rest, your Total Daily Energy Expenditure (TDEE) includes all the calories you burn throughout the day. This encompasses your BMR plus the energy expended through physical activity and the thermic effect of food (calories burned during digestion).

Your TDEE is calculated by multiplying your BMR by an activity level factor:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly Active (light exercise/sports 1-3 days/week): BMR × 1.375
• Moderately Active (moderate exercise/sports 3-5 days/week): BMR × 1.55
• Very Active (hard exercise/sports 6-7 days a week): BMR × 1.725
• Extra Active (very hard exercise/sports & physical job or 2x training): BMR × 1.9

Accurately assessing your activity level is crucial for a precise TDEE estimate.

Adjusting for Your Weight Goal

Once you know your TDEE, you can adjust your calorie intake based on your weight goals:

• Maintain Weight: Consume calories equal to your TDEE.
• Weight Loss: To lose weight, you need to create a calorie deficit, meaning you consume fewer calories than your TDEE. A deficit of 500 calories per day typically leads to a loss of about 0.5 kg (1 pound) per week.
• Weight Gain: To gain weight, you need a calorie surplus, consuming more calories than your TDEE. A surplus of 500 calories per day typically leads to a gain of about 0.5 kg (1 pound) per week.

Our calculator provides adjustments for mild, moderate, and extreme weight loss or gain targets. Remember that extreme targets should always be discussed with a healthcare professional or registered dietitian to ensure they are safe and appropriate for your individual health needs.

Example Calculation:

Let's consider a 30-year-old male, weighing 70 kg, 175 cm tall, with a moderately active lifestyle, aiming to maintain his weight.

1. BMR Calculation: (10 × 70) + (6.25 × 175) – (5 × 30) + 5 = 700 + 1093.75 – 150 + 5 = 1648.75 calories.
2. TDEE Calculation: BMR × Activity Factor (1.55 for moderately active) = 1648.75 × 1.55 = 2555.56 calories.
3. Daily Calorie Goal (Maintain): TDEE = 2556 calories/day.

If this individual wanted to lose weight moderately (0.5 kg/week), they would aim for 2556 – 500 = 2056 calories/day.

Important Considerations:

While this calculator provides a good estimate, individual calorie needs can vary due to genetics, body composition, hormonal factors, and specific health conditions. It's always best to use these numbers as a starting point and adjust based on your body's response and actual results. For personalized advice, especially concerning significant dietary changes or health goals, consult with a doctor or a registered dietitian.