Calorie Calculator

Calculate your daily caloric needs for weight management

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Calorie Calculator

Calculate your daily caloric needs based on your personal metrics and activity level. This calculator uses proven formulas to estimate your Total Daily Energy Expenditure (TDEE) and provides guidelines for weight maintenance, loss, or gain.

📏 Personal Information

Ages: 15 - 80

cm
kg

📊 Calorie Results

Maintain weight
2,549
100%
Calories/day
Mild weight loss
0.25 kg/week
2,299
90%
Calories/day
Weight loss
0.5 kg/week
2,049
79%
Calories/day
Extreme weight loss
1 kg/week
1,549
59%
Calories/day

Zigzag Calorie Cycling

As you keep a low-calorie diet, your body will likely adapt to the new, lower energy environment, which can lead to a plateau in your progress. Zigzag calorie cycling can help you overcome this plateau.

Zigzag Schedule 1

Day Mild Loss Weight Loss Extreme Loss
Sunday2,5492,5491,672
Monday2,1991,8491,500
Tuesday2,1991,8491,500
Wednesday2,1991,8491,500
Thursday2,1991,8491,500
Friday2,1991,8491,500
Saturday2,5492,5491,672

Zigzag Schedule 2

Day Mild Loss Weight Loss Extreme Loss
Sunday2,0491,5491,500
Monday2,2161,8821,533
Tuesday2,3822,2161,565
Wednesday2,5492,5491,598
Thursday2,4662,3821,582
Friday2,2992,0491,549
Saturday2,1321,7161,516

Activity Level

Another effective way to lose weight, aside from reducing calorie intake, is increasing your activity level. The following shows estimated weight lost based on varying activity levels and the maintenance intake of 2,549 calories per day:

Activity Level Weight Lost per Week
Daily exercise, or intense exercise 3-4 times per week 0.4 lb
Intense exercise 6-7 times per week 1.3 lb
Very intense exercise daily, or a highly physical job 2.2 lb

What Is Next?

  • â€ĸ Choose a method to track your calories and progress. You can either do this on paper or electronically using a mobile app.
  • â€ĸ Track your progress over time and make adjustments as needed. As you lose weight, your basal metabolic rate (BMR) will change accordingly. As such, it will likely be necessary to make adjustments to your calorie intake plan to continue making progress.

Metabolic Information

BMR (Basal Metabolic Rate) 2,124 calories/day
Activity Factor 1.465 (Moderate)
Formula Used Mifflin St Jeor

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📚 Understanding Calories & Metabolism

What are Calories?

Calories are units of energy that fuel your body's functions. Your body burns calories continuously for basic functions like breathing, circulation, and cell repair.

BMR vs TDEE

BMR is your resting metabolic rate, while TDEE includes calories burned through activity. TDEE = BMR × Activity Factor.

Weight Management

To lose 1 pound per week, create a deficit of 500 calories per day. For weight gain, add 250-500 calories above maintenance.

Mifflin St Jeor Formula

This calculator uses the Mifflin St Jeor equation, which is considered the most accurate for calculating BMR:

For Men

BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5

For Women

BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161