Calorie Calculator
Calculate your daily calorie needs based on your age, gender, height, weight, and activity level.
Your Daily Calorie Needs: The Real Deal
Look, figuring out calories isn't rocket science, but it's not exactly straightforward either. Your body burns calories differently than your friend's, your coworker's, or that fitness influencer you follow on Instagram. It depends on your metabolism, how much you move around, and honestly – what you're trying to accomplish.
Here's How This Thing Actually Works
We're not pulling numbers out of thin air here. The calculator uses the Mifflin-St Jeor equation (yeah, it's a mouthful) because researchers have tested it extensively and found it works pretty well for most people.
The process is simple: calculate how many calories your body needs just to exist, multiply that by how active you are, then tweak it based on your goals. Nothing fancy, just math that actually makes sense.
Activity Levels – No BS Version
- Sedentary: You sit at a desk most of the day. Maybe you walk to the kitchen for coffee. That's about it.
- Light Activity: You hit the gym or go for walks sometimes – maybe once or twice a week when you remember.
- Moderate Activity: Exercise happens regularly in your life. Three to five times weekly, and you actually break a sweat.
- Very Active: Working out is basically part of your daily routine. Six or seven days a week, no excuses.
- Extra Active: You're either training for something serious, have a job that keeps you moving all day, or you're one of those people who works out twice daily (respect).
Reality Check Time
These numbers aren't perfect. Your grandmother's metabolism, that medication you take, whether you're stressed about work, if you're getting enough sleep – all of this stuff matters and can throw off the calculations.
Don't treat these results like they're carved in stone. Use them as a starting point, see how your body responds, and adjust from there. And please, talk to someone who actually went to school for this stuff before you make any dramatic changes.
What Your Numbers Mean
- Maintenance: Eat this much and your weight stays put. No surprises.
- Weight Loss: This creates a deficit so you'll drop pounds gradually. No crash dieting nonsense.
- Weight Gain: Extra calories to help you build muscle or gain weight the right way.