Calorie Calculator
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/week)
Super Active
(Very hard exercise/physical job)
Maintain Weight
Lose Weight
Gain Weight
Your Calorie Needs
Calorie Recommendation
Your Total Daily Energy Expenditure (TDEE) is 2200 calories per day. This is the total number of calories your body burns daily.
Goal Adjustment
Based on your weight goal:
- Maintain weight: Consume approximately 2200 calories per day
- Lose weight (0.5kg/week): Consume approximately 1700 calories per day
- Gain weight (0.5kg/week): Consume approximately 2700 calories per day
Dietary Recommendations
For optimal results with your calorie goals, follow these nutrition guidelines:
- Protein: 1.6-2.2g per kg of body weight for muscle maintenance
- Carbohydrates: Focus on complex carbs (whole grains, vegetables)
- Fats: Prioritize healthy fats (avocados, nuts, olive oil)
- Hydration: Drink at least 2 liters of water daily
Consider tracking your meals with a nutrition app for better accuracy.
Healthy Food Options
- Grilled Chicken Breast165 cal/100g
- Brown Rice111 cal/100g
- Broccoli34 cal/100g
- Greek Yogurt59 cal/100g
- Almonds576 cal/100g
Exercise Options
- Running (8km/h)600 cal/hour
- Cycling (20km/h)560 cal/hour
- Swimming500 cal/hour
- Weight Training400 cal/hour
- Walking (5km/h)280 cal/hour
Understanding Daily Calorie Needs
Calories are units of energy that fuel your body's functions. Understanding your daily calorie needs is essential for maintaining, losing, or gaining weight effectively. Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day.
Calorie Expenditure Components
Your daily calorie burn consists of:
- Basal Metabolic Rate (BMR): Calories burned at rest for basic bodily functions (60-75% of TDEE)
- Thermic Effect of Food (TEF): Energy used to digest and process food (5-10%)
- Exercise Activity Thermogenesis (EAT): Calories burned during structured exercise
- Non-Exercise Activity Thermogenesis (NEAT): Calories burned during daily activities (walking, fidgeting, etc.)
BMR Calculation Formulas
Two scientific formulas are commonly used to calculate BMR:
1. Mifflin-St Jeor Equation (Most Accurate):
- Male: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Female: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
2. Harris-Benedict Equation (Original):
- Male: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)
- Female: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)
Activity Multipliers
TDEE is calculated by multiplying your BMR by an activity factor:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Super Active | 1.9 | Physical job or training twice daily |
Food Calorie Reference
| Food Item | Calories (per 100g) | Protein (g) |
|---|---|---|
| Chicken Breast | 165 | 31 |
| Brown Rice | 111 | 2.6 |
| Broccoli | 34 | 2.8 |
| Eggs | 155 | 13 |
| Avocado | 160 | 2 |
Health Tips
Your calorie needs are an estimate - actual needs may vary by 5-10%. Monitor your progress for 2-4 weeks and adjust as needed. Combine proper nutrition with regular physical activity for optimal health results.