Calorie Calculator
Calculate your daily calorie needs based on the Harris-Benedict equation. Enter your gender, age, height, weight, activity level, and fitness goal to get personalized calorie recommendations.
CalKingcalking.kr
๐ฝ๏ธ Calories0
READY
years
cm
kg
Understanding Daily Calorie Needs
Your daily calorie needs depend on your basal metabolic rate, physical activity level, and whether you want to lose, maintain, or gain weight. The Harris-Benedict equation provides a reliable estimate of your BMR, which is then adjusted for activity.
Calorie Guidelines by Goal
- Weight loss: TDEE minus 500 calories (lose ~0.5 kg/week)
- Maintenance: Eat at your TDEE level
- Weight gain: TDEE plus 500 calories (gain ~0.5 kg/week)
- Never go below 1,200 calories/day without medical supervision
Activity Level Multipliers
- Sedentary (x1.2): Desk job, little exercise
- Lightly active (x1.375): Light exercise 1-3 days/week
- Moderately active (x1.55): Moderate exercise 3-5 days/week
- Very active (x1.725): Hard exercise 6-7 days/week
- Extra active (x1.9): Athlete or physical job