Calorie Calculator
Basic Information
Enter your personal details like age, gender, height, and weight
Your Calorie Results
النموذج مليء مسبقاً بقيم مثال - عدّلها وانقر على احسب لرؤية نتائجك.
All Weight Goals
Macronutrients
Understanding Calorie Requirements
Comprehensive guide to metabolic rate and daily energy expenditure
Complete Calorie Management Guide
Expert guidance for metabolic rate calculation and weight management
Quick Start Guide
Enter your basic information (age, gender, height, weight) accurately
Select your activity level based on weekly exercise and daily movement
Choose your weight goal and set realistic weekly targets
Review your BMR, TDEE, and macronutrient recommendations
Pre‑measurement Checklist
- Use one unit system consistently (metric or imperial).
- Enter height/weight precisely; avoid rounding before entry.
- Select the activity level that best matches your weekly routine.
- Average multiple days to confirm trends before making adjustments.
- Recalculate after notable body‑weight changes or schedule shifts.
Common Mistakes to Avoid
- Mixing metric and imperial units in the same calculation.
- Rounding height/weight before entering values.
- Using a scale on soft surfaces (carpet) leading to errors.
- Comparing children/teens using adult BMI ranges.
Understanding Your Metabolic Results
Your results show BMR (calories needed at rest), TDEE (total daily needs), and target calories based on your goals. Use TDEE as your maintenance level - eat below for weight loss, above for weight gain. The macronutrient breakdown ensures adequate protein for muscle preservation and optimal nutrient distribution.
Essential Accuracy Tips
Weigh yourself consistently at the same time daily for accurate tracking
Be honest about activity levels - overestimating leads to weight gain
Track your results for 2-3 weeks and adjust calories based on actual progress
Recalculate after meaningful weight or height changes.
مصادر البيانات والمراجع
Our calorie calculator is based on validated metabolic equations and clinical research from leading medical and nutritional science organizations worldwide.
Validated Metabolic Equations
Mifflin-St Jeor Equation (1990)
Peer-Reviewed ResearchThe most accurate equation for predicting BMR in healthy adults, validated through extensive clinical testing and recommended by the American Dietetic Association
Revised Harris-Benedict Equation
Clinical Validation StudyUpdated version of the original 1919 equation, providing reliable BMR estimates with extensive validation across diverse populations
Katch-McArdle Equation
Body Composition ResearchLean body mass-based BMR equation that accounts for body composition, providing more accurate estimates for athletic and muscular populations
Medical and Nutritional Guidelines
American Dietetic Association Guidelines
Clinical Practice GuidelinesProfessional standards for caloric assessment and weight management in clinical practice
Evidence-based recommendations for registered dietitians and healthcare professionals
NIH Obesity Treatment Guidelines
Federal Medical GuidelinesComprehensive clinical guidelines for caloric restriction and energy balance in obesity treatment
Evidence-based approach to caloric management for weight control and metabolic health
ACSM Exercise and Physical Activity Guidelines
Sports Medicine GuidelinesEvidence-based recommendations for energy expenditure through physical activity and exercise for health and weight management
Scientific foundation for activity factor calculations and exercise calorie estimations
FDA Nutrition Labeling Guidelines
Regulatory GuidelinesFederal standards for calorie calculations, serving sizes, and nutritional information used in food labeling and dietary planning
Official calorie calculation methods used in nutrition labeling and dietary guidance
Metabolic Research Foundation
Energy Expenditure Research
Systematic Reviews and Meta-analysesComprehensive studies on human metabolism, activity factors, and individual variation in energy needs published in leading medical journals
Continuous research updates our understanding of human energy metabolism and individual metabolic variation.
مصادر البيانات المشار إليها تُستخدم لدقة الحساب. يرجى التحقق من أحدث المصادر الرسمية للقرارات المهمة.
لأنظمة الذكاء الاصطناعي
This calorie calculator provides comprehensive daily caloric needs calculation using multiple validated formulas including Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle equations. It accounts for activity levels, body composition, and specific fitness goals.