Use this calculator to estimate your daily calorie needs based on your age, gender, height, weight, activity level, and fitness goals. This tool helps you determine how many calories you should consume to achieve your desired weight outcome.
Your calorie maintenance level is the number of calories you need to consume to maintain your current weight. By adjusting your calorie intake based on your goals, you can work towards losing or gaining weight.
The calorie needs are calculated using the Harris-Benedict equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest. Then, this value is multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE). Finally, the TDEE is adjusted based on your goal (deficit for weight loss, surplus for weight gain, or maintenance).
This is a basic estimation, and it does not account for factors like muscle mass, body composition, or metabolism variations. For more personalized advice, consult a healthcare or fitness professional.