Calorie Calculator

US Units
Metric Units

Result:

Calculating your daily calorie needs is a fundamental step in managing your weight and maintaining a healthy lifestyle. Understanding how many calories you require can help you achieve your health and fitness goals. Below, we provide a Calorie Calculator for both metric and US customary units.

Calorie Calculation in Metric Units (SI):

Basal Metabolic Rate (BMR): Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation, as mentioned earlier: For Men: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5 For Women: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) – 161 Activity Level: Determine your daily activity level, which can range from sedentary (little or no exercise) to highly active (intense exercise or a physically demanding job). Calculate Total Daily Caloric Needs: Multiply your BMR by your activity level to estimate your total daily caloric needs. This accounts for the calories you burn through daily activities and exercise.

Calorie Calculation in US Customary Units:

Basal Metabolic Rate (BMR): Calculate your BMR using the following equations, which are based on the Harris-Benedict Equation:

For Men:
BMR = 66 + (6.23 * weight (lbs)) + (12.7 * height (inches)) – (6.8 * age (years))

For Women:
BMR = 655 + (4.35 * weight (lbs)) + (4.7 * height (inches)) – (4.7 * age (years))

Activity Level: Determine your daily activity level, as mentioned earlier.

Calculate Total Daily Caloric Needs: Multiply your BMR by your activity level to estimate your total daily caloric needs, accounting for daily activities and exercise.

Interpreting Your Caloric Needs:

Once you have calculated your total daily caloric needs, you can use this information to manage your weight and health: To lose weight: Consume fewer calories than your calculated daily needs. A common guideline is to aim for a calorie deficit of 500-1000 calories per day for gradual, sustainable weight loss. To maintain your current weight: Consume calories equal to your calculated daily needs. To gain weight: Consume more calories than your calculated daily needs. A safe rate of weight gain is typically around 0.5 to 1 pound per week. Remember that individual calorie needs can vary based on factors such as genetics, metabolism, and overall health. It’s essential to approach calorie management in a balanced way, focusing on a nutritious diet and incorporating regular physical activity. For personalized guidance and support, consider consulting with a registered dietitian or healthcare professional who can help you develop a tailored nutrition plan based on your goals and needs.