Calorie Calculator
Your daily calorie needs will appear here.
How Calories Are Calculated:
1. Mifflin-St Jeor Equation (Most Accurate):
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161
2. Harris-Benedict Equation (Revised):
- Men: BMR = 13.397 × weight(kg) + 4.799 × height(cm) – 5.677 × age + 88.362
- Women: BMR = 9.247 × weight(kg) + 3.098 × height(cm) – 4.330 × age + 447.593
3. Katch-McArdle Formula (If Body Fat % Known):
- BMR = 370 + 21.6 × (1 – body fat %) × weight(kg)
Final Calorie Needs = BMR × Activity Level
Free Calorie Calculator – Calculate Your Daily Calorie Needs
EvolTools.com » Fitness & Health » Calorie Calculator
Find Out How Many Calories You Need Per Day
Use our free calorie calculator to determine your:
✅ Maintenance calories (to stay at your current weight)
✅ Weight loss calories (to lose 1-2 lbs per week)
✅ Weight gain calories (to build muscle)
How to Use This Calorie Calculator
- Select Your Units: Choose US (lbs/inches), Metric (kg/cm), or Other
- Enter Your Details:
- Age (15-80 years)
- Gender (male/female)
- Height & Weight
- Activity Level (sedentary to very active)
- Click “Calculate” to get your daily calorie needs
⚡ Bonus: Includes macronutrient breakdown (carbs, protein, fat) for optimal nutrition!
Your Calorie Results
🔥 Maintenance Calories: 2,500 kcal/day
⚖️ Weight Loss Calories (1 lb/week): 2,000 kcal/day
💪 Weight Gain Calories (0.5 lb/week): 2,750 kcal/day
📊 Macronutrient Split:
- Protein: 188g (30%)
- Carbs: 250g (40%)
- Fats: 83g (30%)
Why Track Your Calories?
- 🏋️ Lose weight effectively (1-2 lbs per week)
- 🍏 Maintain a healthy diet
- 💪 Build muscle mass
- 📉 Reduce obesity risks (diabetes, heart disease)
💡 Expert Tip: Combine calorie tracking with exercise for best results!
How Calories Are Calculated
1. Mifflin-St Jeor Equation (Most Accurate)
Men:
[ \text{BMR} = 10 \times \text{Weight (kg)} + 6.25 \times \text{Height (cm)} – 5 \times \text{Age} + 5 ]
Women:
[ \text{BMR} = 10 \times \text{Weight (kg)} + 6.25 \times \text{Height (cm)} – 5 \times \text{Age} – 161 ]
2. Harris-Benedict Equation (Revised)
Men:
[ \text{BMR} = 13.397 \times \text{Weight (kg)} + 4.799 \times \text{Height (cm)} – 5.677 \times \text{Age} + 88.362 ]
Women:
[ \text{BMR} = 9.247 \times \text{Weight (kg)} + 3.098 \times \text{Height (cm)} – 4.330 \times \text{Age} + 447.593 ]
3. Katch-McArdle Formula (With Body Fat %)
[ \text{BMR} = 370 + 21.6 \times (1 – \text{Body Fat %}) \times \text{Weight (kg)} ]
🔹 Final Calories = BMR × Activity Factor
Healthy Weight Loss Tips
✔ Aim for 1-2 lbs loss per week (500-1,000 kcal deficit daily)
✔ Eat enough protein (0.8-1g per pound of body weight)
✔ Combine diet + exercise (burn more calories)
✔ Avoid extreme calorie cuts (<1,200 kcal women, <1,500 kcal men)
⚠ Warning: Losing weight too fast can cause muscle loss and metabolic slowdown!
Related Free Tools
- BMI Calculator
- Body Fat Calculator
- Macro Calculator
- Ideal Weight Calculator
🚀 Start Calculating Now! → Check My Calorie Needs
© 2024 – EvolTools.com | Free, Accurate Calorie Calculator
Trusted by fitness experts & nutritionists worldwide!
Key Features:
- 3 calculation methods (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle)
- Custom activity levels (sedentary to athlete)
- Weight loss/gain planning
- Macronutrient breakdown
Try our calorie calculator today and take control of your nutrition! 🍎💪