Calorie Target Calculator

The Calorie Target Calculator is a tool that helps individuals determine how many calories they should consume daily based on their specific goals—whether that’s weight loss, weight gain, or weight maintenance. By calculating your Total Daily Energy Expenditure (TDEE) and adjusting it according to your goal, the calculator provides a personalized daily calorie target to guide your nutrition choices.

Understanding and setting a calorie target is essential for managing your weight effectively. Consuming too few or too many calories can lead to unwanted outcomes, but setting a clear, manageable target helps you stay on track with your fitness and health objectives.

Formula of Calorie Target Calculator

The formula used to calculate your Calorie Target is:

Calorie Target = TDEE + Calorie Adjustment (depending on your goal)

Where:

• TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, based on your Basal Metabolic Rate (BMR) and your activity level.
• Calorie Adjustment is the number of calories you need to add (for weight gain) or subtract (for weight loss) from your TDEE to meet your goal.

Step-by-Step Calculation

1. Calculate Your BMR

Your BMR represents the number of calories your body burns at rest. It is influenced by your age, weight, height, and gender. The Mifflin-St Jeor equation is a widely used formula for calculating BMR.

For men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

2. Determine Your Activity Level

Once you have your BMR, multiply it by an activity factor that reflects your daily activity level. This gives you your TDEE, which represents how many calories you need to maintain your current weight.

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise): BMR × 1.375
• Moderately active (moderate exercise): BMR × 1.55
• Very active (hard exercise): BMR × 1.725
• Extra active (intense exercise): BMR × 1.9

3. Set Your Calorie Target Based on Your Goal

Once you know your TDEE, you can adjust it based on whether you want to lose, gain, or maintain your weight:

• For Weight Loss: Subtract 250–500 calories per day from your TDEE. A calorie deficit helps you lose weight at a steady and healthy pace.
• For Weight Gain: Add 250–500 calories per day to your TDEE. A calorie surplus helps you gain weight gradually, with a focus on building muscle.
• For Weight Maintenance: Use your TDEE as your target calorie intake, ensuring that you maintain your current weight.

Helpful Table for Common Terms

Here’s a quick reference table explaining the terms involved in the calorie target calculation:

This table provides a clear overview of the key factors in determining your daily calorie needs.

Example of Calorie Target Calculator

Let’s walk through an example of how to use the Calorie Target Calculator.

Problem: A woman weighs 70 kg, is 165 cm tall, and is 30 years old. She follows a moderately active lifestyle and wants to lose weight. Calculate her calorie target.

Solution:

1. Calculate BMR using the formula for women:BMR = 10 × 70 + 6.25 × 165 – 5 × 30 – 161BMR = 700 + 1,031.25 – 150 – 161 = 1,420.25 calories/day
2. Determine TDEE based on moderate activity (BMR × 1.55):TDEE = 1,420.25 × 1.55 = 2,201.39 calories/day
3. Set Calorie Target for Weight Loss:To lose weight, she should subtract 250–500 calories per day from her TDEE:Calorie Target = 2,201.39 – 500 = 1,701.39 calories/day

Thus, her daily calorie target to achieve weight loss is 1,701 calories per day.

Most Common FAQs