Calculate your daily calorie needs based on your age, gender, weight, height, and activity level.
Calories are units of energy that our bodies use to function. The number of calories you need each day depends on several factors including your age, gender, height, weight, and activity level.
For a 30-year-old male, 170 cm tall, weighing 70 kg, with moderate activity:
BMR (Basal Metabolic Rate) = 1,655 calories
TDEE (Total Daily Energy Expenditure) = BMR × Activity Multiplier = 1,655 × 1.55 = 2,565 calories
To maintain weight, consume approximately 2,565 calories daily.
Your Total Daily Energy Expenditure (TDEE) is composed of:
Understanding your calorie needs can help you achieve your weight goals, whether you want to maintain, lose, or gain weight. Remember that calorie quality is just as important as quantity - focus on nutrient-dense foods for optimal health.
The Mifflin-St Jeor Equation is used to calculate BMR:
TDEE is calculated as:
• Sedentary: 1.2 (little or no exercise)
• Lightly active: 1.375 (light exercise 1-3 days/week)
• Moderately active: 1.55 (moderate exercise 3-5 days/week)
• Very active: 1.725 (hard exercise 6-7 days/week)
• Extra active: 1.9 (very hard exercise, physical job)
• Protein: 20% of total calories (4 calories/gram)
• Carbohydrates: 50% of total calories (4 calories/gram)
• Fat: 30% of total calories (9 calories/gram)