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Calorie Calculator

Calculate your daily calorie needs based on your personal factors and activity level. Get personalized recommendations for weight management and healthy living.

⚠️ Health Disclaimer: This calculator provides estimates for educational purposes only. Individual calorie needs vary significantly based on medical conditions, metabolism, and other factors. Always consult with qualified healthcare professionals, registered dietitians, or medical doctors before making significant changes to your diet or exercise routine.

🍎 Personal Information

Enter weight in kilograms

Enter height in centimeters

Calorie Recommendations

🍎

Enter your personal information to calculate daily calorie needs

Understanding Calorie Needs

📊 BMR Basics

  • • Base calories your body needs at rest
  • • Accounts for basic bodily functions
  • • Varies by age, gender, and body size
  • • Forms the foundation of calorie needs
  • • Used in the Mifflin-St Jeor equation

🏃 Activity Factors

  • • Sedentary: desk job, minimal exercise
  • • Light: some walking, light activities
  • • Moderate: regular exercise routine
  • • Active: daily exercise or sports
  • • Very Active: intense training or physical work

🎯 Weight Goals

  • • 500 cal deficit = ~1 lb/week loss
  • • 500 cal surplus = ~1 lb/week gain
  • • Gradual changes are more sustainable
  • • Quality of calories matters
  • • Monitor progress and adjust as needed
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Healthy Eating Guidelines

Nutrient-Dense Foods:

  • • Lean proteins (chicken, fish, legumes)
  • • Whole grains (oats, quinoa, brown rice)
  • • Fresh fruits and vegetables
  • • Healthy fats (avocado, nuts, olive oil)
  • • Low-fat dairy or alternatives

Foods to Limit:

  • • Processed and ultra-processed foods
  • • Added sugars and refined carbs
  • • Excess saturated and trans fats
  • • High-sodium foods
  • • Excessive alcohol consumption

Medical Consultation Required

This calculator provides general estimates only. Individual calorie needs vary significantly based on medical conditions, medications, hormonal factors, and metabolic differences.

Always consult with qualified healthcare professionals before making significant dietary changes, especially if you have medical conditions, are pregnant/breastfeeding, or are under 18 years old.