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GetCounts

Calorie Counter

Health Tools

Calculate your daily calorie needs based on your age, gender, weight, height, and activity level. Get personalized calorie targets for weight loss, maintenance, and weight gain goals.

Calculate Daily Calories
Enter your personal information to calculate your daily calorie needs
Activity Level Guide
Sedentary: Desk job, little to no exercise
Lightly Active: Light exercise 1-3 days per week
Moderately Active: Moderate exercise 3-5 days per week
Very Active: Hard exercise 6-7 days per week
Extremely Active: Very hard exercise or physical job
Weight Management Tips
Lose Weight: Create a 500-calorie deficit daily for 1 lb/week loss
Maintain: Eat your maintenance calories consistently
Gain Weight: Create a 500-calorie surplus daily for 1 lb/week gain
About BMR

Basal Metabolic Rate (BMR) is the minimum calories your body needs to maintain basic functions like breathing, circulation, and cell production while at rest.

Related Tools
→ Water Intake Calculator→ Step Counter→ Meal Counter

How to Use the Calorie Counter

Our calorie calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating calorie needs. It takes into account your age, gender, weight, height, and activity level to provide personalized results.

Understanding Your Results

  • BMR (Basal Metabolic Rate): Calories burned at complete rest
  • Daily Calorie Needs: BMR multiplied by your activity factor
  • Weight Goals: Adjusted calories for losing, maintaining, or gaining weight

The Science Behind Calorie Calculation

The Mifflin-St Jeor equation was developed in 1990 and has been validated as more accurate than the older Harris-Benedict equation. It accounts for the fact that men typically have higher metabolic rates than women due to greater muscle mass.

Important Considerations

  • These are estimates - individual metabolic rates can vary by ±10-15%
  • Muscle mass, genetics, and medical conditions can affect your actual needs
  • Gradual changes of 1-2 pounds per week are safest for weight management
  • Consult healthcare providers for personalized nutrition advice

Tips for Success

  • Track your food intake to stay within your calorie targets
  • Focus on nutrient-dense foods for better health outcomes
  • Combine calorie management with regular physical activity
  • Stay hydrated and get adequate sleep for optimal metabolism
  • Adjust your targets as your weight and activity level change