Calorie Calculator

Welcome to our Calorie Calculator! This tool helps you determine how many calories you need each day based on your personal details and activity level. Here’s a step-by-step guide on how to use it:

1. Enter Your Age

   • Input your age in years. This will help the calculator estimate your Basal Metabolic Rate (BMR).

2. Select Your Gender

   • Choose your gender (Male or Female) from the dropdown. Your gender influences your BMR and, consequently, your calorie needs.

3. Enter Your Weight

   • You can enter your weight in either kilograms (kg) or pounds (lbs). Select the appropriate unit from the dropdown, then input your weight.

4. Enter Your Height

   • Select whether you want to enter your height in centimeters (cm) or feet and inches (ft/in).
   • If you choose cm, just enter your height in centimeters.
   • If you choose ft/in, you will need to input both your feet and inches separately.

5. Select Your Activity Level

   • Choose your activity level from the following options:
     • Sedentary: Little or no exercise
     • Lightly active: Light exercise/sports 1-3 days per week
     • Moderately active: Moderate exercise/sports 3-5 days per week
     • Very active: Hard exercise/sports 6-7 days per week
     • Super active: Very hard exercise/sports and a physically demanding job

6. Click “Calculate Calories”

   • Once you’ve filled out the form, click the Calculate Calories button to see your results.

7. View Your Results

   • The results will show the following:
     • Maintain Weight: The calories you need to maintain your current weight.
     • Mild Weight Loss: The calories you need for a mild caloric deficit (about 10% less than your maintenance calories).
     • Moderate Weight Loss: The calories you need for a moderate caloric deficit (about 20% less).
     • Extreme Weight Loss: The calories you need for a significant caloric deficit (about 30% less).
     • Mild Weight Gain (10% surplus)
     • Weight Gain (20% surplus)
     • Fast Weight Gain (30% surplus)

What to Do Next

• Use the calorie recommendations to help you make informed decisions about your daily caloric intake, whether you are trying to maintain, lose weight, or achieve specific health goals.
• Remember that weight loss should be gradual and it’s important to consult with a healthcare professional before making significant changes to your diet or exercise routine.