Caloria Calculator

Daily Calorie Needs Calculator

Estimate your daily calorie requirements to maintain, lose, or gain weight based on your personal metrics and activity level.

Male Female
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 Current Weight Mild Weight Loss (0.25 kg/week) Weight Loss (0.5 kg/week) Extreme Weight Loss (1 kg/week) Mild Weight Gain (0.25 kg/week) Weight Gain (0.5 kg/week) Extreme Weight Gain (1 kg/week)
function calculateCalories() { var age = parseFloat(document.getElementById('age').value); var gender = document.getElementById('gender').value; var weight = parseFloat(document.getElementById('weight').value); // kg var height = parseFloat(document.getElementById('height').value); // cm var activityLevel = document.getElementById('activityLevel').value; var goal = document.getElementById('goal').value; var resultDiv = document.getElementById('calorieResult'); // Input validation 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; } var bmr; // Basal Metabolic Rate // Mifflin-St Jeor Equation if (gender === 'male') { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { // female bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var tdee; // Total Daily Energy Expenditure // Activity Level Multipliers switch (activityLevel) { case 'sedentary': tdee = bmr * 1.2; break; case 'lightlyActive': tdee = bmr * 1.375; break; case 'moderatelyActive': tdee = bmr * 1.55; break; case 'veryActive': tdee = bmr * 1.725; break; case 'extraActive': tdee = bmr * 1.9; break; default: tdee = bmr * 1.2; // Default to sedentary if something goes wrong } var targetCalories; // Goal Adjustments (1 kg fat = ~7700 calories, so 0.5 kg/week = 3850 calories/week = 550 calories/day. Using common rounded values) switch (goal) { case 'maintain': targetCalories = tdee; break; case 'mildLoss': // 0.25 kg/week targetCalories = tdee – 250; break; case 'loss': // 0.5 kg/week targetCalories = tdee – 500; break; case 'extremeLoss': // 1 kg/week targetCalories = tdee – 1000; break; case 'mildGain': // 0.25 kg/week targetCalories = tdee + 250; break; case 'gain': // 0.5 kg/week targetCalories = tdee + 500; break; case 'extremeGain': // 1 kg/week targetCalories = tdee + 1000; break; default: targetCalories = tdee; // Default to maintain } // Ensure minimum healthy calorie intake (general guideline, not medical advice) if (targetCalories < 1000 && (goal === 'extremeLoss' || goal === 'loss' || goal === 'mildLoss')) { resultDiv.innerHTML = 'Your calculated calorie target for ' + goal.replace(/([A-Z])/g, ' $1').toLowerCase() + ' is ' + Math.round(targetCalories) + ' calories. This is very low and might not be healthy. Please consult a healthcare professional or registered dietitian before attempting such a low-calorie diet.'; } else if (targetCalories < 0) { resultDiv.innerHTML = 'An error occurred or the inputs resulted in an unrealistic calorie target. Please check your inputs.'; } else { resultDiv.innerHTML = 'Your estimated Basal Metabolic Rate (BMR) is: ' + Math.round(bmr) + ' calories/day' + 'Your estimated Total Daily Energy Expenditure (TDEE) is: ' + Math.round(tdee) + ' calories/day' + 'To ' + goal.replace(/([A-Z])/g, ' $1').toLowerCase() + ', your target daily calorie intake is: ' + Math.round(targetCalories) + ' calories/day'; } } .calorie-calculator-container { font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; background-color: #f9f9f9; padding: 25px; border-radius: 8px; box-shadow: 0 4px 12px rgba(0, 0, 0, 0.1); max-width: 600px; margin: 30px auto; border: 1px solid #eee; } .calorie-calculator-container h2 { color: #333; text-align: center; margin-bottom: 20px; font-size: 28px; } .calorie-calculator-container p { color: #555; text-align: center; margin-bottom: 25px; line-height: 1.6; } .calculator-input-group { margin-bottom: 18px; display: flex; flex-direction: column; } .calculator-input-group label { margin-bottom: 8px; color: #444; font-weight: 600; font-size: 15px; } .calculator-input-group input[type="number"], .calculator-input-group select { padding: 12px 15px; border: 1px solid #ddd; border-radius: 5px; font-size: 16px; color: #333; width: 100%; box-sizing: border-box; transition: border-color 0.3s ease; -webkit-appearance: none; /* Remove default browser styling for selects */ -moz-appearance: none; appearance: none; background-color: #fff; background-image: url('data:image/svg+xml;charset=US-ASCII,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20width%3D%22292.4%22%20height%3D%22292.4%22%3E%3Cpath%20fill%3D%22%23000000%22%20d%3D%22M287%2069.4a17.6%2017.6%200%200%200-13-5.4H18.4c-6.5%200-12.3%203.2-16.1%208.1-3.8%204.9-4.6%2011-2.1%2016.9l133.9%20163.5c4.6%205.6%2011.9%208.7%2019.2%208.7s14.6-3.1%2019.2-8.7L289.1%2091.3c2.5-5.9%201.7-12-2.1-16.9z%22%2F%3E%3C%2Fsvg%3E'); background-repeat: no-repeat; background-position: right 15px top 50%; background-size: 12px; } .calculator-input-group input[type="number"]:focus, .calculator-input-group select:focus { border-color: #007bff; outline: none; box-shadow: 0 0 0 3px rgba(0, 123, 255, 0.25); } .calorie-calculator-container button { display: block; width: 100%; padding: 14px 20px; background-color: #007bff; color: white; border: none; border-radius: 5px; font-size: 18px; font-weight: 600; cursor: pointer; transition: background-color 0.3s ease, transform 0.2s ease; margin-top: 25px; } .calorie-calculator-container button:hover { background-color: #0056b3; transform: translateY(-2px); } .calculator-result { margin-top: 30px; padding: 20px; background-color: #e9f7ef; border: 1px solid #d4edda; border-radius: 8px; color: #155724; font-size: 17px; line-height: 1.7; text-align: center; font-weight: 500; } .calculator-result p { margin: 8px 0; color: #155724; /* Ensure result text color is consistent */ } .calculator-result p strong { color: #004085; } /* Specific styles for warning/error messages */ .calculator-result p[style*="color: red;"], .calculator-result p[style*="color: orange;"] { background-color: #f8d7da; /* Light red background for errors */ border-color: #f5c6cb; color: #721c24; /* Dark red text for errors */ padding: 10px; border-radius: 5px; margin-top: 15px; } .calculator-result p[style*="color: orange;"] { background-color: #fff3cd; /* Light orange background for warnings */ border-color: #ffeeba; color: #856404; /* Dark orange text for warnings */ }

Understanding Your Calorie Needs

A calorie calculator is a tool designed to estimate the number of calories your body needs daily to maintain, lose, or gain weight based on your personal metrics and activity level. Understanding your daily calorie requirements is fundamental to achieving your fitness and health goals, whether it's weight management, muscle gain, or simply maintaining a healthy lifestyle.

What is a Calorie?

A calorie is a unit of energy. In nutrition, "calories" refer to the energy we get from food and drinks, and the energy we use for bodily functions and physical activity. Our bodies need calories to perform essential functions like breathing, circulating blood, regulating body temperature, and supporting cell growth, as well as for all physical movements.

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 the energy needed for your organs to function, even when you're sleeping or completely inactive. BMR accounts for a significant portion of your total daily energy expenditure.

The calculator uses the Mifflin-St Jeor equation, which is 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

Total Daily Energy Expenditure (TDEE)

While BMR tells you how many calories you burn at rest, your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period, including your BMR and all physical activity. TDEE is calculated by multiplying your BMR by an activity factor:

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

How to Use the Calculator

  1. Enter Your Age: Your age affects your metabolic rate.
  2. Select Your Gender: Men and women have different metabolic rates due to differences in body composition.
  3. Input Your Weight: Enter your current weight in kilograms.
  4. Input Your Height: Enter your height in centimeters.
  5. Choose Your Activity Level: Select the option that best describes your typical weekly physical activity. Be honest for the most accurate results.
  6. Select Your Weight Goal: Choose whether you want to maintain your current weight, lose weight (mild, moderate, or extreme), or gain weight (mild, moderate, or extreme).
  7. Click "Calculate Daily Calories": The calculator will provide your estimated BMR, TDEE, and the target daily calorie intake to achieve your chosen goal.

Weight Management Goals Explained

  • Maintain Current Weight: Your target calories will be approximately equal to your TDEE.
  • Weight Loss: To lose weight, you need to consume fewer calories than your TDEE (a calorie deficit).
    • Mild Loss (0.25 kg/week): Approximately TDEE – 250 calories/day.
    • Weight Loss (0.5 kg/week): Approximately TDEE – 500 calories/day. This is generally considered a healthy and sustainable rate of weight loss.
    • Extreme Weight Loss (1 kg/week): Approximately TDEE – 1000 calories/day. This is a significant deficit and should be approached with caution and ideally under professional guidance, as very low-calorie diets can be detrimental to health.
  • Weight Gain: To gain weight (ideally muscle), you need to consume more calories than your TDEE (a calorie surplus).
    • Mild Gain (0.25 kg/week): Approximately TDEE + 250 calories/day.
    • Weight Gain (0.5 kg/week): Approximately TDEE + 500 calories/day.
    • Extreme Weight Gain (1 kg/week): Approximately TDEE + 1000 calories/day. This can lead to faster weight gain, but also potentially more fat gain if not managed properly with adequate protein and resistance training.

Important Considerations

This calculator provides an estimate. Individual calorie needs can vary based on genetics, hormones, body composition (muscle vs. fat), and other factors. For personalized advice, especially if you have underlying health conditions or specific dietary needs, consult with a healthcare professional or a registered dietitian.

Examples:

Let's look at a few examples to illustrate how the calculator works:

Example 1: Moderately Active Male, Weight Loss Goal

  • Age: 35 years
  • Gender: Male
  • Weight: 80 kg
  • Height: 180 cm
  • Activity Level: Moderately Active
  • Goal: Weight Loss (0.5 kg/week)

Calculation:

  • BMR = (10 * 80) + (6.25 * 180) – (5 * 35) + 5 = 800 + 1125 – 175 + 5 = 1755 calories
  • TDEE = 1755 * 1.55 (Moderately Active) = 2720.25 calories
  • Target Calories = 2720.25 – 500 (Weight Loss) = 2220.25 calories

Result: Approximately 2220 calories/day to lose 0.5 kg per week.

Example 2: Sedentary Female, Maintain Weight Goal

  • Age: 28 years
  • Gender: Female
  • Weight: 60 kg
  • Height: 165 cm
  • Activity Level: Sedentary
  • Goal: Maintain Current Weight

Calculation:

  • BMR = (10 * 60) + (6.25 * 165) – (5 * 28) – 161 = 600 + 1031.25 – 140 – 161 = 1330.25 calories
  • TDEE = 1330.25 * 1.2 (Sedentary) = 1596.3 calories
  • Target Calories = 1596.3 (Maintain) = 1596.3 calories

Result: Approximately 1596 calories/day to maintain current weight.

Example 3: Very Active Male, Weight Gain Goal

  • Age: 25 years
  • Gender: Male
  • Weight: 75 kg
  • Height: 178 cm
  • Activity Level: Very Active
  • Goal: Weight Gain (0.5 kg/week)

Calculation:

  • BMR = (10 * 75) + (6.25 * 178) – (5 * 25) + 5 = 750 + 1112.5 – 125 + 5 = 1742.5 calories
  • TDEE = 1742.5 * 1.725 (Very Active) = 3005.8125 calories
  • Target Calories = 3005.8125 + 500 (Weight Gain) = 3505.8125 calories

Result: Approximately 3506 calories/day to gain 0.5 kg per week.

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