Calorie Calculator

Instructions for Use

Our calorie deficit calculator can help determine how many calories you should consume to reach your goals, whether that’s achieving your ideal weight, gaining muscle mass, or losing fat.

  • Select your gender;
  • Enter your age, weight, height, and physical activity level to get personalized results.

Calorie Calculator

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How Your Calorie Deficit is Calculated:

Step 1: Have a Defined Goal

  • Objective: To lose weight in a healthy and effective way.
  • How It Works: Consume fewer calories than your body needs to maintain your current weight.
  • Benefit: Forces your body to use stored fat for energy.

Step 2: Choose the Right Formula

  1. Harris-Benedict Equation
    • Description: One of the earliest formulas developed to calculate basal metabolic rate (BMR).
    • Revision: Updated in 1984 to increase its accuracy.
    • Formulas:
      • Men: BMR = 13.397W + 4.799H – 5.677A + 88.362
      • Women: BMR = 9.247W + 3.098H – 4.330A + 447.593
    • Usage: Suitable for most people.
  2. Mifflin-St. Jeor Equation
    • Description: Developed in 1990, considered one of the most accurate for estimating BMR.
    • Formulas:
      • Men: BMR = 10W + 6.25H – 5A + 5
      • Women: BMR = 10W + 6.25H – 5A – 161
    • Usage: Highly accurate for a wide range of individuals.
  3. Katch-McArdle Formula
    • Description: Useful for lean individuals who know their body fat percentage.
    • Universal Formula: BMR = 370 + 21.6(1 – F)W
    • Usage: Ideal for those with access to body fat percentage measurement.

Step 3: Gather Your Personal Information

  • Weight (W): Your body weight in kilograms.
  • Height (H): Your height in centimeters.
  • Age (A): Your age in years.
  • Body Fat Percentage (F): (For Katch-McArdle formula only) Percent body fat.

Step 4: Calculate Your Basal Metabolic Rate (BMR)

  1. Using the Harris-Benedict Equation
    • For Men:
      • Formula: BMR = 13.397W + 4.799H – 5.677A + 88.362
      • Example: A man weighing 70 kg, 175 cm tall, and 30 years old.
        • Calculation: BMR = 13.397(70) + 4.799(175) – 5.677(30) + 88.362
    • For Women:
      • Formula: BMR = 9.247W + 3.098H – 4.330A + 447.593
      • Example: A woman weighing 60 kg, 165 cm tall, and 28 years old.
        • Calculation: BMR = 9.247(60) + 3.098(165) – 4.330(28) + 447.593
  2. Using the Mifflin-St. Jeor Equation
    • For Men:
      • Formula: BMR = 10W + 6.25H – 5A + 5
      • Example: A man weighing 70 kg, 175 cm tall, and 30 years old.
        • Calculation: BMR = 10(70) + 6.25(175) – 5(30) + 5
    • For Women:
      • Formula: BMR = 10W + 6.25H – 5A – 161
      • Example: A woman weighing 60 kg, 165 cm tall, and 28 years old.
        • Calculation: BMR = 10(60) + 6.25(165) – 5(28) – 161
  3. Using the Katch-McArdle Formula
    • Universal Formula: BMR = 370 + 21.6(1 – F)W
    • Example: A person weighing 70 kg with 15% body fat.
      • Calculation: BMR = 370 + 21.6(1 – 0.15)70

Step 5: Determine Your Activity Factor

  • Activity Levels:
    • Sedentary (Little or no exercise): Multiply BMR by 1.2
    • Lightly Active (Light exercise 1-3 days/week): Multiply BMR by 1.375
    • Moderately Active (Moderate exercise 3-5 days/week): Multiply BMR by 1.55
    • Very Active (Hard exercise 6-7 days/week): Multiply BMR by 1.725
    • Extra Active (Very hard exercise or physical job): Multiply BMR by 1.9

Step 6: Calculate Your Daily Calorie Needs

  • Final Formula: BMR x Activity Factor
  • Example: A moderately active man with a BMR of 1800 calories.
    • Calculation: 1800 x 1.55 = 2790 calories/day

Step 7: Create Your Calorie Deficit

  • Weight Loss Goal: To lose 1 pound per week, create a 500 calorie/day deficit.
  • Final Calculation: Daily Calorie Needs – 500
  • Example: 2790 calories/day – 500 = 2290 calories/day

Step 8: Monitor and Adjust

  • Monitoring: Track your calorie intake and weight loss regularly.
  • Adjustments: If needed, adjust your calorie deficit to keep making progress.

Use these detailed steps to calculate your calorie deficit and reach your weight loss goals in a healthy and effective way.

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