A calorie calculator helps determine your daily caloric needs based on your body composition, activity level, and fitness goals. Unlike generic nutrition labels, caloric needs are highly individual and should be personalized for optimal results.

The calculator uses the Mifflin St. Jeor equation, considered the gold standard for calculating caloric needs:

For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

This base number (BMR) is then multiplied by an activity factor:

• Sedentary: × 1.2
• Lightly active: × 1.375
• Moderately active: × 1.550
• Very active: × 1.725
• Extra active: × 1.9

Final caloric targets are adjusted based on your goal:

For Weight Loss:

• Reduce daily calories by 200-700
• Focus on sustainable, consistent weight loss
• Combine with a structured workout plan
• Track macronutrients (protein, fats, carbohydrates)

For Muscle Gain:

• Add 500 calories to maintenance level
• Ensure adequate protein intake
• Follow a progressive resistance training program
• Monitor progress and adjust as needed

For Maintenance:

• Maintain current caloric intake
• Balance macronutrients appropriately
• Continue regular exercise routine
• Adjust based on activity levels

Remember that these calculations provide a starting point. Monitor your progress and adjust your caloric intake based on your body's response and results.

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