Calorie Calculator
A calorie calculator estimates daily energy needs using the Mifflin-St Jeor equation: BMR = (10 × weight + 6.25 × height - 5 × age) + 5 (male) or -161 (female). This basal metabolic rate (BMR) is multiplied by activity level to calculate Total Daily Energy Expenditure (TDEE). Users input age, gender, weight, height, activity level, and goal. The calculator suggests calorie intake for weight maintenance, loss (500 cal deficit), or gain (500 cal surplus). Always consult professionals for dietary changes.
Your Daily Calorie Needs:
BMR: 0 calories/day
Maintain Weight: 0 calories/day
Frequently Asked Questions
1. How accurate is the calorie calculator?
The calculator provides estimates using widely accepted equations, but individual variations in metabolism (±15%) mean actual needs may differ. For precise tracking, combine with food diaries and professional guidance.
2. Can I use this for weight loss?
Yes, the "Lose Weight" option creates a 500-calorie daily deficit (~1 lb/week loss). However, never consume <1200 calories without medical supervision to ensure proper nutrition.
3. Which formula is used here?
We use Mifflin-St Jeor equation (2005), considered most accurate (±10%) for BMR calculation in healthy adults. It accounts for age, gender, weight, and height.
4. How often should I recalculate?
Recalculate every 5-10 lbs weight change or monthly during weight loss. Adjustments maintain accuracy as metabolism adapts to new body composition.
5. Why include activity levels?
Physical activity increases energy expenditure. Multipliers (1.2-1.9) account for exercise frequency and intensity to estimate Total Daily Energy Expenditure (TDEE).
6. Are there age restrictions?
Designed for adults 18-80. Children, pregnant women, and elite athletes need specialized calculations due to different metabolic demands.
7. How to track calories effectively?
Use food scales and apps like MyFitnessPal. Studies show people underestimate intake by 20-50% without proper measurement tools.
8. What about medical conditions?
Diabetes, thyroid issues, etc., affect metabolism. Consult doctors before making changes, as calculator doesn't account for medical factors.
9. Why 500 calorie deficit/surplus?
500 calories/day = 3500/week ≈ 1 lb fat. This moderate approach balances effectiveness with sustainability, per CDC recommendations.
10. How to maintain muscle mass?
When cutting calories, consume 1.6-2.2g protein/kg body weight and strength train 3-5x/week to preserve muscle while losing fat.