Calorie Counter
Calculate your daily calorie needs and macronutrient distribution for optimal health
Calculate Your Calories
Your Calorie Needs
Protein
--g
Carbs
--g
Fat
--g
About Your Calorie Needs
Complete the form to get your personalized calorie analysis.
Key Features
Discover why our Calorie Counter stands out from the rest
Accurate Calculation
Uses the Mifflin-St Jeor formula for precise calorie estimation
Macronutrient Breakdown
Provides detailed protein, carbs, and fat distribution
Goal-Oriented
Customized recommendations based on your weight goals
Activity Adjustment
Accounts for different activity levels from sedentary to very active
Mobile Friendly
Works perfectly on all devices from desktop to mobile
Privacy First
Your data never leaves your browser - complete privacy
Calorie Goal Categories
Understand different calorie targets for your specific goals
Weight Maintenance
Calories needed to maintain your current weight based on your activity level.
Moderate Weight Loss
Approximately 15-20% reduction from maintenance calories for steady weight loss.
Lean Weight Gain
Approximately 10-15% increase from maintenance calories for muscle growth.
Rapid Changes
Larger calorie adjustments for more aggressive weight loss or gain goals.
How to Use This Calculator
Follow these simple steps to calculate your calorie needs
Select Your Gender
Choose male or female as calorie calculations differ by gender.
Enter Basic Information
Input your age, weight, and height for the baseline calculation.
Activity Level
Select your typical activity level from sedentary to very active.
Set Your Goal
Choose whether you want to maintain, lose, or gain weight.
Frequently Asked Questions
Find answers to common questions about calorie counting
Calorie counting is important because it creates awareness about your energy intake and helps you make informed decisions about your diet. Whether your goal is weight loss, maintenance, or gain, understanding your calorie needs is fundamental. Calories represent the energy your body gets from food, and balancing this energy intake with your expenditure is key to achieving your weight goals. However, it's also important to consider food quality and nutrient density, not just calorie quantity.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating basal metabolic rate (BMR) - the calories your body needs at complete rest. The formula differs for men and women: For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161. This BMR is then multiplied by an activity factor to account for daily movement and exercise, giving your Total Daily Energy Expenditure (TDEE).
The ideal macronutrient ratio varies based on individual goals, preferences, and health status. Generally, a balanced distribution is recommended: 45-65% of calories from carbohydrates, 20-35% from fat, and 10-35% from protein. For weight loss, higher protein intake (25-30%) can promote satiety and preserve muscle mass. Endurance athletes may benefit from higher carb ratios, while those on low-carb diets will have higher fat intake. The calculator provides a balanced distribution that can be adjusted based on your personal preferences and how your body responds.
Calorie calculators provide estimates based on population averages and mathematical formulas. The Mifflin-St Jeor equation used here is considered the most accurate, with studies showing it's about 80-90% accurate for most people. However, individual variations in metabolism, body composition, and NEAT (Non-Exercise Activity Thermogenesis) can affect your actual calorie needs. Use the calculated number as a starting point and adjust based on your results over time. Track your weight changes and energy levels, and modify your intake accordingly for best results.
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