Calorie Calculator
Estimate the number of calories you need each day to maintain, lose, or gain weight
Food Energy Converter
Convert between Calories and other common food energy units
Understanding Calorie Calculations
How the Calorie Calculator Works
This calculator uses scientifically validated equations to estimate your Basal Metabolic Rate (BMR) – the number of calories your body needs at complete rest. It then applies an activity factor to account for your daily movement and exercise. The three formulas available are:
1. Mifflin-St Jeor Equation: The most accurate for most people, it considers your weight, height, age, and gender.
2. Revised Harris-Benedict Equation: An older formula that tends to overestimate calories for overweight individuals.
3. Katch-McArdle Formula: Most accurate if you know your body fat percentage, as it accounts for lean body mass.
Practical Uses of the Calculator
This tool is valuable for:
Weight Maintenance: Find your maintenance calories to stay at your current weight.
Weight Loss: Create a calorie deficit by consuming fewer calories than you burn.
Weight Gain: Consume more calories than you burn, ideally combined with strength training.
Meal Planning: Understand your energy needs when creating meal plans.
Fitness Goals: Adjust calorie intake based on changing activity levels.
Important Considerations
While calorie counting is a useful tool, remember:
Individual Variation: These are estimates – your actual needs may vary by 10-15%.
Nutrient Quality: 100 calories of vegetables affects your body differently than 100 calories of candy.
Metabolic Adaptation: Your body may adjust to prolonged calorie restriction.
Health Conditions: Certain medical conditions can affect metabolism.
Sustainability: Extreme deficits or surpluses are hard to maintain long-term.
For best results, combine calorie awareness with whole foods, regular exercise, and adequate sleep.