Calorie Calculator

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at complete rest. These functions include breathing, circulation, cell production, nutrient processing, and protein synthesis. BMR typically accounts for 60-70% of the calories you burn each day and is influenced by factors like age, gender, weight, height, and body composition.

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your BMR plus additional calories burned through physical activity and digestion (known as the thermic effect of food). Your TDEE represents your maintenance calories - the number of calories you need to consume to maintain your current weight.

The Mifflin-St Jeor Equation is generally considered the most accurate for most people and is the default in this calculator. The Harris-Benedict Equation is the original formula but tends to overestimate. The Katch-McArdle Formula can be more accurate for athletic individuals with low body fat percentages as it accounts for lean body mass.

To lose weight, you need to create a calorie deficit by consuming fewer calories than your body burns. A deficit of 500-1000 calories per day will typically result in 0.5-1 kg of weight loss per week, which is considered a safe and sustainable rate. This calculator provides specific recommendations based on your selected goal.

Proteins, carbohydrates, and fats are macronutrients that your body needs in large amounts. Protein is essential for muscle repair and growth, immune function, and enzyme production. Carbohydrates are your body's primary energy source, especially for the brain and during high-intensity exercise. Fats are vital for hormone production, vitamin absorption, cell membrane health, and provide energy during low-intensity activities.

This calculator provides an estimate based on established formulas, but individual metabolism can vary by up to 10-20%. Factors like genetics, medical conditions, muscle mass, and specific activities are not fully accounted for in these formulas. Use these results as a starting point, monitor your progress, and adjust as needed based on your body's response.