Calorie Calculator

Calorie Calculator – Description

This Advanced Calorie Calculator helps you estimate how many calories your body needs each day based on your age, gender, height, weight, and activity level.

It calculates your Basal Metabolic Rate (BMR) and then adjusts it according to your lifestyle to show:

• Maintenance calories (to maintain current weight)

• Calories for weight loss

• Calories for weight gain

The calculator supports US units and Metric units and provides accurate results using scientifically accepted formulas.

 How the Calculator Works

1. BMR (Basal Metabolic Rate)
   This is the number of calories your body burns at rest to keep vital functions working.

2. Activity Adjustment
   Your BMR is multiplied by an activity factor to estimate your daily calorie needs.

3. Weight Goals

   • Weight loss: ~500 calories less than maintenance

   • Weight gain: ~500 calories more than maintenance

Instructions – How to Use

Step 1: Select Units

Choose one:

• US Units (feet, inches, pounds)

• Metric Units (centimeters, kilograms)

Step 2: Enter Personal Details

Fill in:

• Age

• Gender

• Height

• Weight

Step 3: Select Activity Level

Choose how active you are, from:

• Basal Metabolic Rate (no activity)

• Sedentary

• Light

• Moderate

• Active

• Very Active

Step 4: Optional Settings (Advanced)

Click + Settings to:

• Switch between Calories (kcal) and Kilojoules (kJ)

• Choose a BMR formula:

  • Mifflin-St Jeor (default & most accurate)

  • Revised Harris-Benedict

  • Katch-McArdle (requires body fat %)
    
    

Step 5: Calculate

Click Calculate to see:

• Your BMR

• Maintenance calories

• Calories for weight loss

• Calories for weight gain

Step 6: Save Results

Click 📄 Save as PDF to print or save your results.

Step 7: Clear

Click Clear to reset all inputs.

Output Explanation

• BMR – Calories burned at rest

• Maintenance Calories – Calories needed to maintain weight

• Weight Loss Calories – Approximate calories to lose ~0.5 kg per week

• Weight Gain Calories – Approximate calories to gain ~0.5 kg per week

Important Notes

• This calculator provides estimates, not medical advice.

• Results may vary based on metabolism, genetics, and health conditions.

• For medical or dietary decisions, consult a healthcare professional.