Dieting Calculator
Calculate your daily calorie needs for weight loss and maintenance
Free, easy-to-use, and no sign-up required
What is a Dieting Calculator?
Our free Dieting Calculator tool calculates the number of Calories (kcal) you need daily for both weight maintenance and weight loss. It also gives you extra information on Body Mass Index (BMI) and basic metabolic needs.
What Does This Tool Do?
Calorie Calculation: It calculates the number of calories you need to take daily for weight loss and the calories you need to eat daily to maintain your current weight.
Macronutrient Breakdown: The calculator categorized your calorie requirements into three groups:
- Carbohydrates (40%)
- Protein (30%)
- Fats (30%)
Body Mass Index (BMI): It also calculates your BMI which measures the healthy weight range of your body.
Metabolic Basics: The tool calculates your Basal Metabolic Rate (BMR), the number of calories your body needs at rest, and your Total Daily Energy Expenditure (TDEE), which includes your daily activities.
How to Use the Dieting Calculator
- Enter Your Details:
- Age (in years)
- Gender (Male or Female)
- Weight (choose between kilograms and pounds)
- Height (choose either centimeters or feet/inches)
- Activity Level (from very low to very active)
- Click the "Calculate" Button: The calculator calculates and displays your daily calorie needs for weight loss and calories needed to maintain your current weight. And, other health information such as BMI, and BMR.
- Displaying Your Results: You will see
- Daily calories needed to maintain your current weight
- Calories needed for weight loss
- Detailed macronutrient recommendations
- Your BMI and a healthy weight range
- Basic metabolic numbers (BMR and TDEE)
Why do People Use Our Dieting Calculator?
- Easy and Free: No sign-up and no payment is required. Just enter your details and get the results.
- Simple to Understand: We explain each part of the calculation in simple language that makes it easy to understand.
- Detailed Results with More Info: Calculation is done to get the number of calories for weight loss and to maintain the weight.
Tips to Stay Fit and Healthy
- Eat a Balanced Diet: Include fruits, vegetables, whole grains, and lean proteins in your diet.
- Stay Active: Regular exercise helps you to maintain your weight and lose weight.
- Get Enough Sleep: Good sleep is very important for the metabolism of your body.
- Stay Hydrated: Drink enough water daily and supply your body with a sufficient amount of water.
Disclaimer:
Our calculator uses the standard formula of the Mifflin-St Jeor equation, for the calculation of calorie needs. These numbers are only estimates and may vary from person to person. For professional advice, always consult a related doctor.
Resources:
- CDC: Assessing Your Weight (BMI, BMR, healthy weight explanation)
- NIH: Aim for a Healthy Weight (evidence-based weight management)
- Harvard T.H. Chan - Healthy Eating Plate (balanced diet visual guide)
- Mifflin-St Jeor Equation (original scientific paper)
- MyPlate.gov (USDA's practical nutrition and meal planning guidelines)