🍎 Calorie Calculator

How Many Calories Do You Need?

Your daily calorie needs depend on your age, gender, weight, height, and activity level. This calculator uses the Mifflin-St Jeor equation (considered the most accurate) to calculate your Basal Metabolic Rate (BMR), then multiplies by an activity factor to determine your Total Daily Energy Expenditure (TDEE).

Calorie Goals

• Maintenance: Eat this amount to maintain your current weight.
• Weight Loss: A deficit of 500 calories/day leads to approximately 1 lb (0.45 kg) loss per week.
• Weight Gain: A surplus of 500 calories/day leads to approximately 1 lb gain per week.

Remember that these are estimates. Individual metabolism varies, and factors like muscle mass, hormones, and genetics all play a role. Adjust your intake based on actual results over 2-4 weeks.