How to Use the Calorie Calculator？

1. Enter Your Personal Information

Begin by inputting your age, gender, height (in centimeters), and weight (in kilograms). These factors are crucial for calculating your BMR, which is the number of calories your body burns at rest.

2. Select Your Activity Level

Choose the option that best describes your typical weekly activity. The options range from sedentary (little to no exercise) to extra active (very hard exercise and a physical job or twice daily training). This information helps adjust your TDEE, which accounts for the calories burned through daily activities and exercise.

3. Choose Your Goal

Select your weight management goal from the dropdown menu. Options include maintaining weight, various levels of weight loss (mild, moderate, extreme), and different rates of weight gain (mild, moderate, fast). Your goal will determine the calorie adjustment applied to your TDEE.

4. Calculate Your Results

Click the “Calculate” button to process your information. The calculator will then display your results, including:

• Your Basal Metabolic Rate (BMR)
• Your Total Daily Energy Expenditure (TDEE)
• The recommended daily calorie intake to achieve your goal
• A breakdown of recommended macronutrients (protein, fat, and carbohydrates)

5. Interpret Your Results

The results section provides a comprehensive overview of your caloric needs. It explains what each number means and how it relates to your goal. Pay special attention to the recommended daily calorie intake, as this is the target you should aim for to achieve your desired outcome.

Consider the Macronutrient Breakdown:

The calculator also provides a suggested distribution of macronutrients (protein, fat, and carbohydrates). This can be particularly useful for those looking to optimize their nutrition for specific goals, such as muscle gain or fat loss.

As you progress towards your goal and your weight changes, or if you alter your activity level, it’s important to recalculate your calorie needs. This ensures that your nutrition plan remains aligned with your current status and goals.