Calorie Calculator
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| Macro | Percentage | Calories | Grams |
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Weekly Weight Projection Plan
| Week | Est. Weight | Daily Calories | Total Deficit/Surplus |
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What is BMR and TDEE?
Understanding the difference between BMR and TDEE is key to managing your calorie intake effectively.
- Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic, life-sustaining functions. Think of it as the energy you'd burn if you stayed in bed all day, awake but at rest. It accounts for functions like breathing, circulation, cell production, and nutrient processing.
- Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period. It's your BMR plus the calories burned from physical activity, digestion (Thermic Effect of Food), and daily movements. TDEE gives you the real number of "maintenance calories" you need to consume to stay at your current weight.
This calculator uses two primary formulas to estimate BMR:
- Mifflin-St Jeor (Default): Considered the most accurate for modern lifestyles.
- Men:
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 - Women:
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161
- Men:
- Revised Harris-Benedict: An older, but still widely used formula.
- Men:
BMR = 13.397 * weight(kg) + 4.799 * height(cm) - 5.677 * age(y) + 88.362 - Women:
BMR = 9.247 * weight(kg) + 3.098 * height(cm) - 4.330 * age(y) + 447.593
- Men:
How to Use Your Calorie Target Safely
Getting a calorie number is the easy part. Using it effectively and safely requires a balanced approach.
- Aim for a Sustainable Deficit: A large calorie deficit can lead to muscle loss, fatigue, and nutrient deficiencies. A deficit of 500-750 calories per day is a safe and effective rate for most people.
- Prioritize Protein: When in a calorie deficit, adequate protein intake (around 1.6-2.2g per kg of body weight) helps preserve lean muscle mass, which is crucial for a healthy metabolism.
- Don't Neglect Strength Training: Combining a calorie deficit with resistance exercise signals your body to burn fat for energy while retaining muscle.
- Stay Hydrated: Drinking plenty of water is essential for metabolism, can help you feel full, and supports overall health.
- Focus on Micronutrients: Ensure your reduced calorie intake still comes from nutrient-dense whole foods like vegetables, fruits, lean proteins, and healthy fats to avoid vitamin and mineral deficiencies.
- Consult a Professional: If you have underlying health conditions or are aiming for a significant body composition change, it's always best to consult a doctor or registered dietitian.
Example Calculation
Let's walk through an example for a 30-year-old male, who is 180 cm tall, weighs 80 kg, is moderately active, and wants to lose 0.5 kg per week.
- Calculate BMR (Mifflin-St Jeor):
BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5 = 800 + 1125 - 150 + 5 = 1780 kcal - Calculate TDEE (Maintenance Calories):
The "moderately active" multiplier is 1.55.
TDEE = BMR × Activity Multiplier = 1780 × 1.55 = 2759 kcal - Apply Goal Adjustment:
To lose 0.5 kg of fat per week, a daily deficit is needed. Since 1 kg of fat is roughly 7700 kcal, a 0.5 kg loss requires a weekly deficit of 3850 kcal.
Daily Deficit = 3850 / 7 = 550 kcal - Determine Final Calorie Target:
Target Calories = TDEE - Daily Deficit = 2759 - 550 = 2209 kcal/day
This individual should aim for approximately 2209 calories per day to achieve their goal.
Frequently Asked Questions
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic, life-sustaining functions at rest, like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn from all other activities, including physical exercise, digestion, and daily movements. TDEE is a more complete picture of your total daily calorie needs.
How many calories should I eat to lose weight?
To lose weight, you need to consume fewer calories than your TDEE, creating a calorie deficit. A common and safe deficit is about 500 calories per day, which typically leads to a loss of about 0.5 kg (1 lb) per week. This calculator helps you determine a precise target based on your goals.
Is a 500 kcal deficit safe?
For most people, a 500 kcal daily deficit is considered safe and sustainable for gradual weight loss. However, you should not drop your calorie intake below 1200 kcal for women or 1500 kcal for men without consulting a healthcare professional, as this can lead to nutrient deficiencies and metabolic issues.
How accurate are calorie calculators?
Calorie calculators provide a very good estimate based on scientifically validated formulas like the Mifflin-St Jeor equation. However, they are still estimates. Individual metabolic rates can vary. The best approach is to use the calculated TDEE as a starting point, monitor your weight and energy levels for a few weeks, and adjust your calorie intake as needed.
Should I add my exercise calories to my daily total?
The activity level you select already accounts for a general amount of daily exercise. For specific, intense workouts, you can use the 'Include Extra Exercise' option to add those calories back to your daily budget. This is often called 'eating back' your exercise calories. Whether you should do this depends on your goals; for aggressive weight loss, some people prefer not to, while for performance and muscle gain, it is often recommended.
How do macros affect weight loss?
While the total number of calories is the most critical factor for weight loss, macronutrients (protein, carbs, and fats) play important roles. A higher protein intake can help preserve muscle mass during a deficit and increase satiety, making it easier to stick to your calorie goal. Healthy fats are essential for hormone function, and carbohydrates provide energy for workouts. A balanced macro split is key for sustainable and healthy results.
