Understanding Daily Caloric Needs

Your daily caloric needs depend on multiple factors including age, gender, height, weight, and activity level. This calculator uses the Mifflin-St Jeor equation, considered the most accurate for estimating basal metabolic rate (BMR).

Caloric Needs by Goal

Weight Loss

A deficit of 500-750 calories per day is recommended for sustainable weight loss, typically resulting in 0.5-0.75kg (1-1.5lbs) loss per week. Avoid extreme deficits that could slow metabolism or lead to nutrient deficiencies.

Weight Maintenance

Eating at maintenance calories helps sustain current weight while supporting energy needs, workout recovery, and metabolic health. Useful during fitness plateaus or after reaching weight goals.

Weight Gain

A surplus of 300-500 calories per day supports muscle gain when combined with strength training. Larger surpluses may lead to unnecessary fat gain.

Activity Level Explained

• Sedentary: Office work with 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
• Extra Active: Athletes, very hard exercise with physical job

Tips for Success

• Track your food intake accurately using a food scale or measuring cups
• Include all beverages and cooking oils in your calorie count
• Adjust calories based on weight changes and energy levels
• Focus on nutrient-dense foods to meet micronutrient needs
• Stay hydrated - sometimes thirst is mistaken for hunger
• Get adequate sleep to regulate hunger hormones

Important Considerations

• These are estimates - adjust based on your results
• Consult healthcare providers before major diet changes
• Consider tracking measurements beyond just weight
• Account for medical conditions affecting metabolism
• Pregnancy and breastfeeding increase caloric needs
• Athletes may need additional adjustments