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Daily Calorie Calculator
Discover how many calories you need daily to maintain, lose, or gain weight. This tool is suitable for both men and women and supports various activity levels.
Comprehensive Calorie Guide and Nutritional Information
Calories are the units of energy that the body needs to perform daily functions such as breathing, digestion, and physical activity. Managing your calorie intake is essential for achieving your health goals, whether it's weight loss, gain, or maintenance.
What Are Calories?
Calories measure the energy provided by food and drinks. They are measured in kilocalories (kcal) and vary based on age, gender, and activity level.
Recommended Daily Calorie Intake
| Category | Recommended Daily Intake (kcal) |
|---|---|
| Children (4-8 years) | 1,400-1,800 |
| Teenagers (9-18 years) | 1,800-2,800 |
| Adult Women | 1,800-2,400 |
| Adult Men | 2,200-3,000 |
| Older Adults | 1,600-2,200 |
How to Calculate Your Calorie Needs
- Calculate Basal Metabolic Rate (BMR):
- For Men: BMR = 88.36 + (13.4 × weight in kg) + (4.8 × height in cm) - (5.7 × age)
- For Women: BMR = 447.6 + (9.2 × weight in kg) + (3.1 × height in cm) - (4.3 × age)
- Multiply by Activity Level:
- Sedentary: BMR × 1.2
- Moderately Active: BMR × 1.55
- Very Active: BMR × 1.9
Ideal Calorie Distribution
For balanced calorie intake, it's recommended to distribute your calories as follows:
- Proteins: 20-30% of total calories.
- Fats: 20-35% of total calories.
- Carbohydrates: 45-65% of total calories.
Example: If your daily calorie requirement is 2,000 kcal:
- Proteins: 2,000 × 0.25 = 500 kcal
- Fats: 2,000 × 0.30 = 600 kcal
- Carbohydrates: 2,000 × 0.45 = 900 kcal
What are calories?
Calories are units of energy that the body uses for daily functions, including breathing, moving, and maintaining body temperature.
How do I calculate my calorie needs?
To calculate your calorie needs, use the Basal Metabolic Rate (BMR) formula and multiply it by your activity level, which ranges from sedentary to highly active.
What are healthy sources of protein?
Healthy sources of protein include eggs, lean meats (such as chicken and turkey), fish, tofu, legumes (like beans and lentils), and low-fat dairy products.
