Calorie Calculator
Find out how many calories you need per day to maintain, lose, or gain weight.
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How Many Calories Do You Need?
Your daily calorie needs depend on your age, gender, height, weight, and activity level. This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating basal metabolic rate (BMR).
What Is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest — essentially the energy required to keep your vital organs functioning. It accounts for about 60-70% of your total daily energy expenditure.
Weight Loss and Weight Gain
To lose about 1 pound per week, you need a deficit of approximately 500 calories per day. To gain 1 pound per week, add about 500 calories per day. Sustainable changes are more effective than extreme restrictions.
Tips for Healthy Eating
- Focus on nutrient-dense foods — vegetables, fruits, lean proteins, whole grains.
- Stay hydrated — drink plenty of water throughout the day.
- Don't skip meals — regular meals help maintain steady energy.
- Combine diet with exercise for best results.
Frequently Asked Questions
Is it safe to eat 1200 calories a day? The minimum recommended intake is generally 1500 for men and 1200 for women. Eating too little can slow your metabolism and lead to nutrient deficiencies.
How accurate is this calculator? It gives a good estimate, but individual needs vary. Monitor your weight for 2-4 weeks and adjust based on real results.