Calorie Calculator
Calculate your daily calorie needs and learn about nutrition
Calculate Your Calories
Your Daily Calorie Needs
To maintain your weight
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Carbs
Fat
Calorie Information
What is a Calorie?
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity.
How Calories are Calculated
Calorie needs are calculated based on:
- Basal Metabolic Rate (BMR): Calories your body needs at rest
- Physical Activity: Calories burned through movement and exercise
- Thermic Effect of Food: Calories used to digest, absorb, and process food
Total Calories = BMR × Activity Level
Calorie Needs for Adults
Adult calorie needs vary based on age, gender, weight, height, and activity level. Generally:
- Sedentary adult women: 1,600-2,000 calories/day
- Active adult women: 2,000-2,400 calories/day
- Sedentary adult men: 2,000-2,600 calories/day
- Active adult men: 2,400-3,000 calories/day
Calculating Adult Calories
The Mifflin-St Jeor equation is considered the most accurate for adults:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
Calorie Needs for Children
Children's calorie needs vary greatly by age, growth rate, and activity level:
- Toddlers (1-3 years): 1,000-1,400 calories/day
- Children (4-8 years): 1,200-2,000 calories/day
- Preteens (9-13 years): 1,600-2,600 calories/day
- Teens (14-18 years): 1,800-3,200 calories/day
Important Considerations
Children need adequate nutrition for growth and development. Focus on nutrient-dense foods rather than empty calories.
Calorie Needs for Women
Women's calorie needs are influenced by factors such as:
- Age, height, weight, and activity level
- Pregnancy and breastfeeding increase calorie needs
- Hormonal changes throughout the menstrual cycle
- Menopause often decreases calorie needs
Special Considerations
Women generally have lower calorie needs than men due to typically smaller size and higher body fat percentage. However, women have higher iron needs and during pregnancy require additional folic acid, iron, and other nutrients.