Calorie Calculator
Understanding Your Calorie Needs
How Calories Are Calculated
This calculator uses the Mifflin-St Jeor Equation, the most accurate formula for estimating basal metabolic rate (BMR):
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying your BMR by your activity level factor.
Calorie Adjustment for Goals
| Goal | Daily Adjustment | Weekly Impact |
|---|---|---|
| Weight Loss (1 lb/week) | -500 kcal | 3,500 kcal deficit |
| Weight Gain (1 lb/week) | +500 kcal | 3,500 kcal surplus |
| Maintenance | 0 kcal | Weight remains stable |
5 Tips for Healthy Weight Management
- Prioritize protein (0.7-1g per pound of body weight)
- Don't cut calories too drastically (max 20% below maintenance)
- Combine diet with exercise for sustainable results
- Track consistently but allow for occasional flexibility
- Reassess every 4-6 weeks as your body changes
Did You Know? Your metabolism can adapt to prolonged calorie restriction by 10-15%. This is why plateaus occur and why diet breaks can be beneficial.