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Calorie Calculator: Determine Your Daily Energy Needs

Whether you want to lose weight, gain muscle, or maintain your current physique, understanding your daily calorie requirements is the first step toward achieving your fitness goals. This calorie calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for estimating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

How Does This Calorie Calculator Work?

Your body requires a specific amount of energy to perform basic life-sustaining functions like breathing, circulation, and cell production. This is known as your BMR. However, you also burn calories through physical activity. By combining your BMR with your activity level, we calculate your TDEE (Total Daily Energy Expenditure), which represents the number of calories you need to maintain your current weight.

Key Factors in Calorie Calculation

• Age: As you age, your metabolic rate naturally slows down.
• Gender: Biological men generally have more muscle mass and higher BMRs than women of the same weight.
• Weight and Height: Larger bodies require more energy to move and maintain vital organs.
• Activity Level: Physical movement significantly increases the number of calories your body burns per day.

How to Use the Results for Your Goals

Once you have calculated your maintenance calories, you can adjust your intake based on your specific objective:

• Weight Loss: Aim for a calorie deficit of 250 to 500 calories below your maintenance level.
• Weight Gain: Aim for a calorie surplus of 250 to 500 calories above your maintenance level, focusing on protein intake.
• Maintenance: Consume the amount shown by the calculator.

Note: This calculator provides an estimate. Individual results may vary based on body composition, genetics, and health conditions. Always consult with a healthcare provider or nutritionist before starting a new diet plan.