Calorie Intake Calculator

Typical Use Cases

The Calorie Intake Calculator is an essential tool for anyone looking to manage their weight effectively. Individuals beginning a weight loss journey use it to establish a realistic calorie target that creates a sustainable deficit without excessive restriction. Conversely, those aiming to build muscle can determine the surplus needed to support muscle growth.

Nutrition professionals and fitness coaches rely on this calculator to create personalized meal plans for clients based on their specific needs and goals. Athletes also use calorie calculations to ensure they're consuming enough energy to support their training demands while maintaining optimal body composition.

Formula

• BMR (Mifflin-St Jeor): Men: 10W + 6.25H - 5A + 5, Women: 10W + 6.25H - 5A - 161
• TDEE: BMR × Activity Factor
• Activity Factors: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.9)
• Weight Loss: TDEE - 10-20% (mild), TDEE - 20-25% (moderate)
• Weight Gain: TDEE + 10-20% (lean bulk), TDEE + 20-30% (standard bulk)
• Variables: W = Weight (kg), H = Height (cm), A = Age (years)