CalGoal

Achieve Your Weight Goals

Discover Your Daily Calorie Needs and Start Your Journey to a Healthier You.

Calorie Calculator

Step 1

Age

Gender

Height (cm)

Weight (kg)

Step 2

Activity Level

Activity Level Types

Sedentary: Little to no physical activity, such as desk work or minimal daily movement.
Lightly active: Light exercise or sports 1-3 days per week, like walking, recreational swimming, or casual cycling.
Moderately active: Moderate exercise or sports 3-5 days per week, including brisk walking, jogging, dancing, or recreational sports.
Very active: Intense exercise or sports 6-7 days per week, such as running, competitive sports, heavy weightlifting, or daily intense workouts.
Extra active: Very hard exercise or sports combined with a physically demanding job, like construction work, professional athletics, or rigorous daily training.

Step 3 - Choose your Weight Goal

Lose weight

Maintain current weight

Gain weight

Weight Goal

FAQ

What is a calorie needs calculator, and how does it work?

A calorie needs calculator estimates the number of calories your body needs to maintain its current weight, based on factors such as age, gender, weight, height, activity level, and goals (like weight loss or weight gain). It uses formulas like the Mifflin-St Jeor equation to calculate Basal Metabolic Rate (BMR) and adjusts this based on your activity level to determine Total Daily Energy Expenditure (TDEE). This estimate helps you understand how many calories you should consume daily to achieve your weight goals.

How does knowing my calorie needs help me gain or lose weight?

Knowing your calorie needs helps you understand how much energy your body requires to function properly. By consuming more calories than your body needs, you can gain weight. Conversely, consuming fewer calories than your body requires can help you lose weight. Tracking your calorie intake ensures that you are consistently aligning your diet with your weight management goals.

How accurate are the calorie estimates provided by the calculator?

While calorie calculators provide a good estimate, individual calorie needs can vary. Factors such as metabolism, body composition, and overall health can influence accuracy. It's recommended to use the calculator as a guide and adjust based on your body's response and professional advice.

How can I count calories effectively?

Counting calories involves tracking the number of calories you consume from food and drink each day. Use food labels, apps, or online databases to find calorie information for different foods. Be mindful of portion sizes and cooking methods. Keeping a food diary or using a calorie tracking app can help you stay on track.

What is the recommended rate of weight loss or gain for health purposes?

Health experts recommend aiming for a gradual weight loss or gain of 0.5 to 1 kg (1 to 2 pounds) per week. This approach is more sustainable and reduces the risk of nutritional deficiencies or other health problems associated with rapid weight changes.

How often should I use the calorie needs calculator?

You can use the calorie needs calculator whenever your weight or activity levels change significantly. It's helpful to reassess your calorie needs periodically, especially if your goal is to maintain weight, lose weight, or gain weight.

What should I do if I have a medical condition or am under medical supervision?

If you have a medical condition or are under medical supervision, it's essential to consult with your healthcare provider before making any significant changes to your diet or exercise routine. They can provide personalized advice based on your health needs.

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