Calorie Calculator

The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.

Modify the values and click the calculate button to use

Personal Information

Your Results

Maintenance Calories
0
Calories per day to maintain your current weight

Health Tips

  • Focus on balanced nutrition with plenty of fruits and vegetables
  • Maintain your current activity level for consistent results
  • Monitor your weight weekly to adjust as needed
Weight Loss Mild
0
Calories per day for mild weight loss (0.25 kg/week)

Diet Tips

  • Increase protein intake to preserve muscle mass
  • Reduce processed foods and added sugars
  • Stay hydrated – drink water before meals
Extreme Weight Loss Aggressive
0
Calories per day for extreme weight loss (0.5 kg/week)

Warning

  • Consult a doctor before attempting aggressive weight loss
  • Ensure adequate protein (1.6-2.2g per kg of body weight)
  • Consider intermittent fasting under supervision
Weight Gain Healthy
0
Calories per day for weight gain (0.25 kg/week)

Gain Tips

  • Focus on calorie-dense healthy foods like nuts and avocados
  • Combine with strength training for muscle growth
  • Eat more frequent meals (5-6 per day)

Food Energy Converter

The following converter can be used to convert between Calories and other common food energy units.

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Activity Level Guide

Sedentary

Little or no exercise, desk job

Lightly Active

Light exercise or sports 1-3 days/week

Moderately Active

Moderate exercise or sports 3-5 days/week

Very Active

Hard exercise or sports 6-7 days/week

Extra Active

Very hard exercise & physical job or training twice daily

Frequently Asked Questions (FAQ)

1. What is a Calorie Calculator?

A Calorie Calculator estimates the number of calories your body needs daily to maintain, lose, or gain weight based on factors like age, gender, weight, height, and activity level.

2. How accurate is this calculator?

The calculator uses the Mifflin-St Jeor Equation, which is currently the most accurate formula for estimating Basal Metabolic Rate (BMR). However, individual metabolism can vary, so consider this a starting point.

3. What do “Maintenance Calories” mean?

Maintenance Calories are the number of calories you need daily to maintain your current weight. Consuming more leads to weight gain, while consuming less leads to weight loss.

4. How does activity level affect calorie needs?

  • Sedentary (little/no exercise): Minimal calorie burn
  • Lightly active (1-3 workouts/week): Slightly higher calorie needs
  • Moderately active (3-5 workouts/week): Balanced calorie intake for fitness
  • Very active (6-7 workouts/week): High calorie needs for energy
  • Extra active (intense training + physical job): Very high calorie needs

5. How much should I eat to lose weight safely?

  • Mild weight loss (0.25 kg/week): Reduce 250 calories/day from maintenance
  • Extreme weight loss (0.5 kg/week): Reduce 500 calories/day (consult a doctor first)

6. How can I gain weight healthily?

  • Healthy weight gain (0.25 kg/week): Add 250 calories/day to maintenance
  • Focus on protein-rich foods (chicken, eggs, beans) and strength training to build muscle.

7. What’s the difference between Calories and Kilojoules?

  • 1 Calorie = 4.1868 Kilojoules (kJ)
  • Most countries use kJ, while the U.S. uses Calories (kcal).

8. Why does my weight fluctuate even if I follow calorie goals?

  • Water retention, muscle gain, digestion, and hormones can cause short-term changes. Track trends over weeks, not daily.

9. Should I eat back calories burned from exercise?

  • If your goal is weight loss, avoid eating back all burned calories.
  • If your goal is maintenance or muscle gain, you may need extra fuel.

10. Can I use this calculator if I’m pregnant or breastfeeding?

No—this tool is for general adults. Consult a doctor for personalized nutrition advice during pregnancy.

11. How often should I recalculate my calorie needs?

  • Every 3-6 months or after significant weight changes (±5 kg).
  • Adjust if activity levels change (e.g., new workout routine).

12. What’s the best way to track calories?

  • Use a food diary app (MyFitnessPal, Cronometer).
  • Measure portions with a food scale for accuracy.

13. Are all calories the same?

No! 100 calories of vegetables ≠ 100 calories of candy. Prioritize nutrient-dense foods (protein, fiber, healthy fats).

14. Why am I not losing weight even in a calorie deficit?

Possible reasons:

  • Underestimating food intake
  • Overestimating activity calories
  • Medical conditions (thyroid issues, PCOS)
  • Stress/sleep affecting metabolism

15. Where can I learn more about nutrition?

  • BMI Calculator (for weight classification)
  • Body Fat Calculator (for fitness tracking)
  • Ideal Weight Calculator (for goal setting)

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